"CrossFit Tester Part 10"(3.6.2012)

Angel hitting the Opens Workout, and then pr'ing on his Snatch... Great Work Angel!

*Next On Ramp Session Begins on Monday, March 12th @ either 10:30 am or 7:30 pm.*

* Next On Ramp Session Starts on Monday, March 12th and will run for two weeks on Monday, Tuesday, and Thursday*

Our Next On Ramp Beginner’s Class starts on Monday, March 12th at either 10:30 am or 7:30 pm, and will run on Monday, Tuesday, and Thursday. We are still accepting people for this class session, but spots are limited, so please contact Vagabond CrossFit at either [email protected] or call us at 508 930 8734 to schedule your free assessement today!

*Vagabond Kids Program this Week*

Our Vagabonds CrossFit Kids Program will be starting this week with Coach Heather Dunlap running the show. If you want your child or children to participate in the Kids Program, please ask for a sign up sheet and the waiver forms. The class will run every Wednesday @ 3:45 pm. Please make the right decision and sign your child up today. The first class will meet this Wednesday, March 7th @ 3:45 pm. The cost of the Kids Program is 10 classes for $125, which is the deal we are offering now. You know the results you have seen, now give your children and extra head start on their way to health and fitness.

*Vagabnd Olympic Lifting Class on Tuesday, March 6th @ 6:35 pm*

Click HERE for Workout of the Day

Susan sits in the Top 50 in the world for masters division after two workouts, out of over 400 competitors, Great work Susan!

I. Dynamic and Mobility Prep Warm-Up:
5 minute of movement prep work
(thoracic ext., glute act.)
2 rounds of
wall angels x 10
supermans x 10
PVC or barbell push press x 10
II. Lifestyle Phases Strength and Conditioning:
A. Fitness Phase:
*Level 1*
A. AMRAP 15 Minutes of :
10 Wall Balls
10 Scaled Push-Ups(Knee Push-Ups or Negative Push-Ups)
10 Kettlebell Swings
*Level 2*
A. AMRAP 15 Minutes of:
10 Wall Balls
10 Hand Release Push-Ups
10 Kettlebell Swings
B. Competition Phase:
A1. Shoulder Press @ 3110, 2-4 reps x 5 sets(Stay at same weight throughout 5 sets), rest 3:00 minutes
A2. DB Walking Lunges, 10 each leg(20 in total), x 5 sets, rest 3:00 minutes
B. 2 Rounds of the following:
8 Thrusters @ 115/80
21 box jumps – 24/20
9 Burpees
6 Thrusters @ 115/80
15 box jumps – 24/20
15 Burpees
4 Thrusters @ 115/80
9 Box Jumps @ 24/20
21 Burpees
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