"Front Squat and Time Trial Run"(8.1.2012)

*Vagabond Yoga Class @ 7:30 pm on Wednesday, August 1st*

*Vagabond CrossFit On Ramp Beginners Class Starts Monday, August 20th, 2012. Contact us for more information and to sign up.*

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 August 20th . 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 [email protected] or call us at 508 930 8734. Claases fill up quickly, so contact us as soon as possible to reserve your spot today.

Click HERE for Pricing Page and Summer Specials for the Beginner’s Class.

*Garage Games on September 8th and September 9th, 2012*

CrossFit New England will be holding an all levels competition for the New England Area on Saturday, September 8th and Sunday, September 9th, 2012. There are already some Vagabonds signed up for the Scaled Division, and we want more of you to sign up, so get on the ball and sign up as soon as possible. This competition will sell out within the week, so make the dive and enter the competition. Give yourself something to train for, and push yourself physically and mentally within the gym and this competition. Life is full of challenges, and this is just one of them. Everyone can compete in this competition, and all levels are accepted for the event.


I. Dynamic and Mobility Prep Warm-Up:

5 Minutes of Movement Prep
3 Rounds of the following:
Good Morning @ 33×0 x 5 reps
Wall Angels x 5 reps
10 Hard Strokes on Rower
Air Squats x 10
90 Degree Quad Stretch
II. Lifestyle Phases Strength and Conditioning:
A. Fitness Phase: Level 1 and Level 2
A. Front Squat @ 20×1, Work to a 1 rep max. Time Limit 15 Minutes.
B1. Weighted Supinated Pull Ups @30×0, 2-3 reps x 4 sets, rest 1 minute.
B2. Back Extension @ 30×0, 12-15 reps x 4 sets, rest 2 minutes.
C. Time Trial Run: 400 Meters
B. Competition Phase:
On the Minute for 20 Minutes of the following:
5 Chest to Bar Pull Ups
5 Thrusters @ 95/65
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