"Jump Rope Seminar w/ Molly Metz"(4.29.2012)

Sandbag Runs!

Sunday, April 29th, 2012 Class Schedule: 10:00 am Class Time and Jump Rope Seminar from 2:30 pm to 4:30 pm

*Jump Rope Seminar at Vagabond on Sunday, April 29th from 2:30 pm to 4:30 pm*

The style class seminar  will last two hours long, and will be geared towards a classroom setting, where you will be taught the finer points of the jump rope and double under technique. Molly Metz is a world class jump rope champion, and will be giving world class instructions to anyone who attends this seminar. She also is giving us a discounted rate for the jump rope seminar, so please take advantage of this opportunity, and sign and register as soon as possible. If you want to get better at jump roping, and get some great instruction from the best in the world, then do yourself a favor and sign up for this seminar and course.

The Jump Rope Seminar will be on Sunday, April 29th from 2:30 pm to 4:30 pm.


*Next On Ramp Class Date Starts Monday, May 14th, 2012*

On Ramp is a prerequisite and will prepare you to safely complete a regular class.  A new session will start on Monday, May 14th. These classes run three times a week for two weeks. The next open on ramp will begin May 14th.  There are no more than 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. For all questions please call or email us at:

[email protected] or 508 930 8734

Molly and Her Team work some Vagabonds!

I. Dynamic and Mobility Prep  Warm-Up:
5 minutes of movement prep work
2 rounds of
wall squats x5
wall angels x 5
goblet squats x 5
kb swings x 5
Double unders x 5
II. Lifestyle Phases Strength and Conditioning:
A. Fitness Phase: Level 1 and Level 2
For Time of the following:
Row 1000 Meters
35 Cleans @ 115/80, 95/65
Run 800 Meters(Airdyne an Option x 4 Minutes)
B. Competition Phase:
Rest Day and Prepare for Next Week
Post Results to Comments.