"Let's Go"(5.16.2012)

Coach Mike

*Vagabond CrossFit Kids Program, Wednesday, May 16th @ 3:45 pm*

*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.

John Mac.

I. Dynamic and Mobility Prep Warm-Up:
5 Minutes of Movement Prep
3 Rounds of the following:
Wall Angels x 10
Pike Sit-Ups x 10
Supermans x 10
Jerk Technique Review
II. Lifestyle Phases Strength and Conditioning:
A. Fitness Phase: Level 1 and Level 2
A1. Push Jerk,, build to a heavy single, not a 1 rep max, rest 2:00 minutes
A2. Back Extensions,, rest 3:00 minutes
B. 5 Sets of the following:
30 Seconds of Kettlebell Swings(Full Swings)
Run 200 Meters
*Rest 2:30 Between sets*
*Rowing or Airdyne will be subbed if Rain is Bad.*
B. Competition Phase:
First Workout:
Rotate Between Movements:
15-12-9-6-3 of:
Pull Ups
15-12-9-6-3 of:
30 Inch Box Jumps
Run 100 m-Run 100 m-Run 100 m-Run 100m-Run 100 m
Rest 5:00 Minutes
Second Workout:
21-15-9 of:
Push Press @ 95/65
Row Cals
Rest 5:00 Minutes
Third Workout:
21 Kettlebell Swings
Run 400 Meters
15 Kettlebell Swings
Run 400 Meters
9 Kettlebell Swings
Run 400 Meters
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