"New Beginning"(4.4.2012)

The Start of the April On Ramp Program... Our Next Class begins Monday, April 23rd.. Contact us for more information and to reserve your spot today!

*Vagabond Kids Program on Wednesday, April 4th @ 3:45 pm. Click HERE to see Workout of the Day.*

*The Next On Ramp Class at Vagabond CrossFit starts on Monday, April 23rd @ 7:30 pm*

These are 6 small group classes that specialize in assessing clients abilities, and taking them step by step through our program. The first step is to contact us, and set up a free assessement with one of our trainers, and get the low down of Vagabonds Program and what we have to offer. These classes fill up quick, so contact as soon as possible to reserve your spot and get started at Vagabond CrossFit!

Contact us at [email protected] or call us at 508-930-8734

Mike has been at Vagabond for less than a month. He is down almost 20 lbs, and looking better each day. Keep up the Work Mike, and Keep Coming in!

I. Dynamic and Mobility Prep Warm-Up:
5 minutes of movement prep work
2 rounds of
wall squats x 5
wall angels x 5
lunge w/ lat twist x 5
II. Lifestyle Phases Strength and Conditioning:
A. Fitness Phase: Level 1 and Level 2
A. Snatch Review x 7 Minutes- Go Over Snatch Progressions
B. Hang Power Snatch, work to a tough single in a few sets(10 Minute Time Limit)
C. High Bar Back Squat @ 80%, 3 x 3,(Get Numbers from February 20th, 2012)
D. 3 Rounds for time of :
10 Hang Power Snatch @ 95/65, 75/45
10 Bar Facing Burpees
B. Competition Phase:
A. AMRAP 4 Minutes @ 80% Effort of the following x 6 Sets:
Row 200 Meters
10 Kettlebell Swings
10 Double Unders
*Rest 3:00 Minutes between sets*
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