I. Vagabond CrossFit is Open in Easton, Massachusetts:
Vagabond CrossFit will be opening its door at its new location in Easton, Massachusetts on Thursday, March 31st, 2011. All regular scheduled classed will commence and begin on Thursday, March 31st, 2011. Please, come in for the workout and get a test run of the new location. I believe you will be very happy with the hard work we have put into it and also the dedication of Vagabond CrossFit to give you a better and bigger facility to work out in as well. I just want to say thank you to everyone who helped in the process of getting the new location set up and shows everyones true colors! Thank You Very Much!
II. Schedule and Location of Vagabond CrossFit in Easton:
Monday thru Friday:
Morning Hours:
5:30 am
6:30 am(On Ramp On Monday, Wednesday, and Friday)
7:30 am
9:00 am
Noon
Afternoon Hours:
4:30 pm
5:30 pm
6:30 pm
7:30 pm(On Ramp on Monday, Wednesday, and Friday)
Saturday:
9:00 am
10:00 am
11:00 am(Free Introduction Class- Email John Thomas to Set-Up Appointment for Free Intro Class)
Email Contact: [email protected] or [email protected]
Sunday:
10:00 am
*VagaMom Schedule*
Tuesday: 6:30 am and 7:30 pm
Thursday: 6:30 am and 7:30 pm
Sunday: 9:00 am
*Please check Location and Directions for the new spot in Easton. We are at exit 17b off of Route 24 and off of Route 123 on the Bristol Road Side. Take right onto Bristol Road(Easton Industrial Park), which is right after the 99 Restaurant, and while driving down Bristol Road, take second left onto Hampden Drive, you will see Vagabond CrossFit sign on the right hanging from building.*
*Classes will be running promptly on time at the new location and you must show up a few minutes early or more to make sure you are part of the class you desire to be part of while at our new location. We want everything to run smoothly and on time, to make sure everyone is getting what they are paying for, but also so there is no dead time as well during our scheduled hour workouts.*
III. Dynamic Mobility Warm-Up:
“Vagabond Warm-Up”
Snatch Barbell Progressions:
Snatch Push Press
Pressing Snatch Balance
Heaving Snatch Balance
Overhead Squat
Snatch Balance
*Mobility Work*
Hamstring Band Stretch- 2 Minutes each Hammie
Calf Stretch-2 Minutes each Calf
IV. Strength and Metabolic Conditioning Workouts of the Day:
A. Front Squat, 5 sets of 3- Sets Across
*Go up 5 lbs from March 24th, 2011*
*These are sets across- stay at that weight and do at least 2 warm-up sets*
B. “Open Games WOD 2”
AMRAP 15 of:
9 Deadlifts @ 155/100
12 Push-Ups(Hand Release)
15 Box Jumps @ 24/20
V. Competitors Schedule Workouts of the Day:
A. Shoulder Press (Deload Week)
1st set @ 5 lbs @ 5 reps
2nd set @ 5 lbs @ 5 reps
3rd set @ 5 lbs @ 5 reps
B. “Open Games WOD 2”
Post Weights Used and Number of Rounds Completed to Comments.