*Garage Games Competition this Sunday, August 18th, 2013*
This weekend a good amount of Vagabonds, close to 50 members will be participating in the Garage Games Competition being held in Waltham, Massachusetts. We are asking all Vagabonds to come and support their gym, as we have many first time competitors competing in their first local competition. The support would be greatly appreciated, and look forward to a great Sunday.
Please come and support your Vagabonds. The competition will begin at 9:00 am and will run until about 6:00 pm.
Please CLICK here for directions to the Competition.
Vagabond CrossFit On Ramp Beginners Class Starts Monday, September 16th, 2013. Contact us for more information and to sign up. These sell out fast, so get in contact as soon as possible to reserve your spot today.*
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 Monday, September 16th, 2013. There are no more than 5-7 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 vbcrossfit@gmail.com or call us at 508 930 8734. Classes fill up quickly, so contact us as soon as possible to reserve your spot today.
Click HERE for Pricing Page and Specials for the Beginner’s Class.
I. Dynamic and Mobility Prep Warm-Up:
Coaches Option x 7 to 10 Minutes
+
Rest and Recovery
II. Phases Strength and Conditioning:
Lifestyle, Fitness, and Competition Phase
Rest Day + Gym Closed
A.1 Rest and recovery on Sunday
A.2 Z1 activity for 30-60 minutes – do something new
A.3 Recovery – mobility work (check out mobilitywod.com), PT work, band work.
A.4 Take some time to prepare your meals and training times for the week.
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