Kate W.

*No Grain Challenge Day 9*

*Vagabond CrossFit Olympic Lifting Class on Tuesday, May 8th @ 6:35 pm. Click HERE for Workout.*

*Vagabond CrossFit On Ramp Program: Next Session Monday, May 14th @ 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.

I. Dynamic and Mobility Prep Warm-Up:

5 minutes of movement prep work
+
2 rounds of
wall squats x 5
wall angels x 5
pull ups x 5
push ups x 5
II. Lifestyle Phases Strength and Conditioning:
A1. Fitness Phase: Level 1
AMRAP 10 Minutes of:
Row 250 Meters
Knee Push-Ups or Assisted Push-Ups x 15 reps
Rest 7 Minutes
AMRAP 10 Minutes of:
30 Jump Rope Singles
10 Lunges
5 Body Rows or Banded Pull-Ups
Rest 7 Minutes
AMRAP 10 Minutes of:
10 Wall Balls
10 Box Jumps
Run 200 Meters
A2. Fitness Phase: Level 2
AMRAP 10 Minutes of:
Row 250 Meters
Push-Ups x 15 reps
Rest 7 Minutes
AMRAP 10 Minutes of:
15 Double Unders
10 Lunges
5 Pull-Ups
Rest 7 Minutes
AMRAP 10 Minutes of:
10 Wall Balls
10 Box Jumps
Run 200 Meters
B. Competition Phase:
A. 30 Seconds on Airdyne, Rest 30 seconds x 3 sets
B. 3 Sets of the following: 7 Power Snatch @ 95 lbs/65 lbs/10 Burpee Box Jumps, rest 3:00 Minutes
C. 3 Sets of the following:
1 Minute on the Clock:
Complete 7 Thrusters @ 115/80
Remaining Time As Many Cals on Rower
*Rest 4:00 Minutes between sets.*
Post Results to Comments.