"First Days of Summer"(5.12.2012)

Martha

*Saturday, May 12th Class Schedule: 9:00 am Group Class and 10:00 am Gymnastics Class. Click HERE for Workout.*

*Vagabond CrossFit On Ramp Program: Next Session Monday, May 14th @ 7:30 pm*

On Ramp is a prerequisite and will prepare you to safely complete a regular class. These classes run 3 times a week for two weeks. The next open on ramp will begin May 14th . There are no more than 6-9 people per session so that we can ensure our athletes get the attention they need and can graduate feeling confident in their ability and knowledge of CrossFit. If you would rather complete the On Ramp individually or if these days and times don’t work for you, then we have a 5 session personal training option as well. These personal training sessions will also prepare you in movements and progressions like the class. If you are not sure which is the best path for you to take in order to reach your fitness goals please call us and make a free appointment for and assessment with one of our certified trainers. Other questions email us at vb[email protected] or call us at 508 930 8734.

*The First Days of Summer*

Ahhh.. The Days of Summer are begining to come upon us, and we are getting first glimpse of sunshine for the first time in weeks. I know alot of people have alot of things going on during the summer, and sometimes the beach looks a whole lot better than coming to the gym, but remember this is your life, and HEALTH is just as important as going for that dip into the ocean. I am not saying to forgo your summer to be at the gym everyday, and I know as a gym owner, that this will not happen, but I am saying to make some room for yourself, and get into Vagabond as the nice weather comes our way. As the summer comes to a close, and the Fall time approaches in late September, and you were one of the ones that skipped the gym the whole summer, YOU will pay the consquences in your physical ability, and also in your overall health. So, just a little advice, make Vagabond a frequent stop during your Summer Days, and Keep Working Hard! Hard Work Pays Off and the Positives always out weigh the Negatives!

VBC Kids!


I. Dynamic and Mobility Prep Warm-Up:
Coaches Option x 7 to 10 Minutes: Group Prep
II. Lifestyle Phases Strength and Conditioning:
A. Fitness Phase: Level 1 and Level 2
7 Rounds for time of:
Run 400 Meters
Front Squats x 15 reps @ 95/65, 75/45
B. Competition Phase:
For Time of the following:
Row 2000 Meters
50 Burpees
Run 1000 Meters
*This will be done outside and Weight Vest can be an added Option.*
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