"MAP Session: Running and Burpees"

*Vagabond Speciality Classes this Weekend*

Vagabond Running Club on Sunday @ 8:30 am

Vagabond Powerlifting Class on Sunday @ 10:00 am

*Vagabond CrossFit On Ramp Beginners Class Starts Monday, September 10th, 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 September 10th . There are no more than 4-6  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. Claases fill up quickly, so contact us as soon as possible to reserve your spot today.

Click HERE for Pricing Page and Specials for the Beginner’s Class.

*Sunday, September 2nd Garage Games Competitors Meetings and Review of Movements*

The Garage Games Workout for CrossFit New England have been posted, and now we have about two weeks to discuss movements and also just de-stress about everything. We have about 10 to 12 people in the Scaled Division, so we will be running a Open Meeting and Discussion this Sunday, September 2nd @ 9:00 am, before the 10:00 am Powerlifting Class. So, if you want to come by and get some good pointers then come in and work with a couple Coaches who have competed in Regionals and some of the bigger competitions in Region.


I. Dynamic and Mobility Prep  Warm-Up:
Coaches Option x 7 to 10 Minutes
*Concentration on Ankles and Calves*
Review of Workout
II. Lifestyle Phases Strength and Conditioning:
A. Lifestyle and Fitness Phase:
4 Sets of the following @ High Effort Aerobic Power:
5 Minutes of Work of the following:
Run 800 Meters
AMRAP Burpees with remaining time…
*Rest 5:00 Minutes between sets*
Scaled Versions:
Level 1: 400 Meters
Level 2: 600 Meters
Scaled Versions for Injuries:
Row 500 Meters or Airdyne x 3 Minutes
Burpees can be subbed with Kettlebell Swings or Box Jumps
B. Competition Phase:
Rest Day and Mobility Day
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