"LP2 and Make that Donation to the CrossFit for Hope Fundraiser!"(6.6.2012)

Please make donation to the CrossFit For Hope Charity Fundraiser. We have until June 9th to reach our goal as a gym, which we have set at $1500. This is an easy goal to reach with the number of members that we have. Please make a donation and give that child a chance to live a long healthy life that we all encountered at their age. If you look to the right hand side of the webpage, you will see link to make donation. It will ask you to sponsor the affiliate, and you can make your donation there by clicking on it.



*Vagabond CrossFit Kids Program, Wednesday, June 6th @ 3:45 pm. Click HERE for Workout.*

*Vagabond CrossFit On Ramp Beginners Class Starts Monday, Juune 18th, 2012. Contact us for more information and to sign up.*

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 June 18th . 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.


I. Dynamic and Mobility Prep Warm-Up:
5 minutes of movement prep work
2 rounds of
kb swing x 5
goblet squat x 5
kb press x 5
100 meter run
Clean Review: Coach B Warm-Ups
II. Lifestyle Phases Strength and Conditioning:
A. Fitness Phase: Level 1 and Level 2
A. Hang Power Cleans Touch N Go Reps, 8.6.4. rest 3:00 minutes between sets.
B. Push Press, 7 Minute Time Limit, work to a set of 3, (Compare to April 18th, 2012)
C. 4 Sets of the following:
8 Unbroken Push Press @ tough weight
Sprint 200 Meters
*Rest 3:00 Minutes between sets.*
B. Competition Phase:
3 Rounds of the following:
Row 150 Meters
10 Burpees
3 Minutes Rest
5 Rounds of the following:
15 Air Squats
10 Kettlebell Swings
3 Minutes Rest
5 Rounds of the following:
25 Double Unders
10 Box Jumps-Step Down
3 Minutes Rest
10-9-8-7-6-5-4-3-2-1 of:
Wall Balls
Post Results to Comments.