"I Got The Feeling"(5.14.2012)

Competition Phase Ready to Go and the Babies Ready to Go!


*Vagabond CrossFit On Ramp Program: Next Session Monday, June 4th @ 7:30 pm*

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 May 14th . 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.

*Northeast Regionals Tickets On Sale*

The CrossFit Regionals are in full swing, and tickets are on sale now. The top 60 men and top 60 women will compete at the Reebok World Headquarters in Canton, Masschusetts on May 25th, May 26th, and May 27th. Kevin O’Malley, head coach and programmer will be competing in the Northeast Regionals, and he would love all your guys support. These are the top men and women in the Northeast Region in the United States, so it will be a great show, and this is considered the best Region of athletes in the world, and also is being held at the nicest facility in the world as well. This is an event that you do not want to miss, and any support for the Vagabond Athletes would be greatly appreciated. We will set up a tent area for Vagabond, so we can hang out, and enjoy the weekend. Everyone is encouraged to attend, and support their athletes. So, please come on by, order your ticket, and get to Canton in May.

Please CLICK HERE to order your ticket for the Regionals.

Fitness Phase Getting After it in the Vagabond Parking Lot...

I. Dynamic and Mobility Prep Warm-Up:
5 minutes of movement prep work
2 rounds of
db ext. rot. x 5/side
supermans x 10
wall squats x 10
strict chin ups x 5
Deadlift Review
II. Lifestyle Phases Strength and Conditioning:
A1. Fitness Phase: Level 1
A. Deadlift,, rest 2 minutes between each set
B. Unweighted or Light Barbell Russian Step-Ups @11×1, 8/each leg x 3 sets, rest 1:00 minute
C. 4 Sets of the following:
10 Squat Thrusts(Scaled Burpees)
10 Thrusters @ 75/45
Rest 2:30 Minutes
A2. Fitness Phase: Level 2
A. Deadlift,, rest 1 minute between sets
B. Barbell Russian Step-Ups, 3 sets of 8/each leg @ 11×1
C. 4 Sets of the following:
12 Burpee Box Jumps
10 Thrusters @ 95/65
Rest 2:30 Minutes
B. Competition Phase:
A. Clean Deadlift @ 70% of Best Clean, 8 sets of 3, rest 1 minute between sets, concentrate on chest up and bringing up knees
B. Standing Press Cluster, x 4 sets, rest 3:00 minutes between sets
C. 21-18-15-12-9-6-3 of:
Power Cleans @ 155 lbs
Ring Push Ups
Box Jumps @ 30 inches
Post Results to Comments.