*Garage Games on Saturday, June 15th and Sunday, June 16th at CrossFit HomeBase in Canton*

We will be having a bunch of Vagabonds competing at the Local Garage Games in Canton at CrossFit HomeBase. We strongly encourage as many Vagabonds to come to the competition on Saturday or Sunday to support their fellow Vagabonds during the weekend. The gym will runs it regular scheduled classes, but we strongly encourage all Vagabonds to come and support after their respective classes that they attend during the weekend. This is a great experience, and for some will be their first time competing in a local competition in the area. The workouts will run from 9 am to about 3 pm on both days.

Schedule for the Weekend:

1. Saturday, June 15th: 9:00 am Class Time

2. Sunday, June 16th: 9:00 am Gymnastics, and 9:00 am to 11:00 am Open Gym Time

Vagabond CrossFit On Ramp Beginners Class Starts Monday, June 24th, 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, June 24th, 2013. There are no more than 6-8  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:
3 minutes of z1 work
+
3-5 minutes of mobility work
*ankles, hips, t-spine
+
3-5 minutes of workout prep
row 150 meters
kb deadlift x 5 reps
kb swings x 5 reps
goblet squats
II. Phases Strength and Conditioning:
A. Lifestyle Phase:
Core/Elbow Flexors + Lactate Based
A1. Plank Holds x 30-45 seconds x 3 sets, rest 1 minute
A2. DB External Rotations @ 30×1, 8-10 reps/each arms x 3 sets, rest 1 minute.
B. For Time of the following:
30 Kettlebell Swings
30 Cal Airdyne(Men)/20 Cal Airdyne(Women)
200 Meter Row
200 Meter Run
30 Kettlebell Swings
B. Fitness Phase:
Bend CP + Posterior Chain/Upper Body Push + Squat Cond/AD Alend
A. Deadlift @ 30×1, 4-6 repetitions x 3 sets, rest 2 minutes between sets.
B1. Back Extensions @ 30×1, 12-15 repetitions x 3 sets, rest 1:30
B2. Push Press @ 11×1, 4-6 repetitions x 3 sets, rest 1:30
C1. Thrusters @ 95/65, 12-15 repetitions x 3 sets, rest 0 seconds.
C2. Airdyne @ 100%, 22 seconds x 3 sets, rest 2 minutes between sets.
C. Competition Phase:
Jerk Intense + Front Squat/Muscle Up + Upper Body Press/Row LP2 + Squat Cond
A. Clean and Jerk Cluster @ 85%, 1.1.1 x 5 sets, rest 3 minutes between sets.
B1. Front Squat 1 and ¼ Squats @ 20×1, 3-4 repetitions x 4 sets, rest 1:30
B2. Muscle Up, complete 2 repetitions every 20 seconds for 60 seconds x 4 sets, rest 1:30
C1. Push Press @ 11×1, 3 reps x 5 sets, rest 1:30
C2. Airdyne @ 90%, 45 seconds x 5 sets, rest 3 minutes.
D. Squat Clean on the minute, every minute x 10 minutes @ 155/105, 3 repetitions.
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