"Garage Games New England and Olympic Lifting Class"(7.24.2012)

*Vagabond Olympic Lifting Class on Tuesday, July 24th @ 6:35 pm.*


*Vagabond CrossFit On Ramp Beginners Class Starts Monday, July 30th,  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 July 30th . 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 New England on September 8th and September 9th, 2012*

It’s a little over a month until Garage Games New England. If you want to compete for the first time or test yourself against some of the best in the Boston area then this is the event for you. RX + scaled divisions.This is for all leveled athletes and should be a great time. The competition is only 30 minutes away from Vagabond in Natick, Massachusetts, and it would be great to get a good showing of Vagabonds at this competition. Let’s Sign up!

Click here or more information + to sign up.

I. Dynamic and Mobility Prep Warm-Up:

5 minutes of movement prep work
2 rounds of
wall squats x 5
side lying db ext. rot. x 4/side
hollow rock x 20 sec.
wall angels x 10
90 Degree Quad Stretch
II. Lifestyle Phases Strength and Conditioning:
A. Fitness Phase: Level 1 and Level 2
MAP High Percentage @ 3 minutes on/ 2 minutes off x 4 intervals x 2 sets.
3 Minutes of the following:
5 russian kettlebell swings
5 Burpees
Rest 2 minutes
3 Minutes of the following:
5 Wall Balls
100 Meter Row
Rest 2 minutes
3 minutes of the following:
5 DB Push Press
5 Box Jumps
Rest 2 minutes
3 minutes of the following:
Rest 10 minutes
B. Competition Phase:
Lactic Capacity Tester
21-15-9 of the following:
Thrusters @ 95 lbs/65 lbs
Pull Ups
Post Results to Comments.