"MAPS Multi Day Sessions and KB Work"(6.7.2012)

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.

THIS IS OUR FINAL WEEK OF DONATIONS, SO PLEASE MAKE DONATION TO THIS GREAT CAUSE AND THERE SHOULD BE NO EXCUSES!

On Ramp Sessions.

*11 More Days Until the end of the Vagabond No Grain Challenge Ends… We will be re-testing measurements and workouts on Monday, June 18th… Please Post to Vagabond Nutrition Talk about how things are going and how you are feeling?*

 

*Vagabond CrossFit On Ramp Beginners Class Starts Monday, June 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 v[email protected] or call us at 508 930 8734.

*Vagabonds Taking Part in Rhode Island Master’s Competition this Weekend*

We will have having 5 or more of our Vagabond Masters competing in a local competition down in Cranston, Rhode Island. This is a short 45 minute drive to the location, and a great way to come and support your fellow Vagabonds. The event will last from 9 am to about 5 pm, so if you can make it down for a little bit to cheer on your fellow Vagabonds, it would be greatly appreciated. Some of us will be attending the 9 am group class on Saturday, and then will be heading straight down from the gym to the competition. If you want to head down with us, just come to 9 am class, and leave with us from Vagabond.

HERE IS THE DIRECTIONS AND MAP TO COMPETITION LOCATION.

On Rampers.... Call for your Free Eval and Start your Journey with us.


I. Dynamic and Mobility Prep Warm-Up:
Coaches Option x 7 to 10 Minutes
+
KB Skill Review:
Snatch
Clean
Press
Swing
II. Lifestyle Phases Strength and Conditioning:
A. Fitness Phase: Level 1 and Level 2
5 Minutes @ High Aerobic Effort of the following:
5 KB Snatch Left
5 Burpees
5 KB Snatch Right
Rest 3:00 Minutes
5 Minutes @ High Aerobic Effort of the following:
5 KB Press Right
5 Burpees
5 KB Press Left
Rest 3:00 Minutes
5 Minutes @ High Aerobic Effort of the following:
15 Kettlebell Swings @ moderate effort
5 Burpees
Rest 3:00 Minutes
5 Minutes @ High Aerobic Effort of the following:
5 KB Clean Right
5 Burpees
5 KB Clean Left
B. Competition Phase:
Rest Day and Mobilization for 20 Minutes.
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