*Vagabond Speciality Classes this Weekend*

Saturday, April 21st, 2012: Gymnastics @ 10:00 am/ Sunday, April 22nd, 2012: Kettlebell @ 11:00 am

*The New Vagabond T-Shirts will be in soon, and will be sold at Vagabond CrossFit. If you want a shirt, please let us know, and we can put on aside for you. These are the best shirts out there, and are made by American Apparel, and our perfect for the summer season. Make sure you get your t-shirt to represent Vagabond at the Northeast Regionals. The cost of the t-shirts will be 25$.*

*Next On Ramp Class Date Starts Monday, May 14th, 2012*

On Ramp is a prerequisite and will prepare you to safely complete a regular class.  A new session will start on Monday, May 14th. These classes run three times a week for two weeks. The next open on ramp will begin May 14th.  There are no more than 8  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. For all questions please call or email us at:

[email protected] or 508 930 8734

*The Reebok CrossFit Northeast Regionals Update*

The CrossFit Opens are over, and now the next step in the CrossFit Season is the Reebok CrossFit Regionals. 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:
Coaches Option x 7 to 10 Minutes
II. Lifestyle Phases Strength and Conditioning:
A. Fitness Phase: Level 1 and Level 2
Two Sets of the following:
All efforts @ 80% of:
3 Minutes of:
7 to 10 Box Jumps @ 24/20 inches
10 Push-Ups(Level 1)/7 Ring Dips(Level 2)
Rest 3 Minutes
3 Minutes of:
30 Feet Walking Lunges
10 Sit-Ups
Rest 3:00 Minutes
3 Minutes of:
10 Wall Balls
10 Sumo Dead High Pulls @ 65/45
Rest 3:00 Minutes
3 Minutes of:
30 Foot Bear Crawl
150 Meter Row
Rest 5:00 Minutes before starting set over.
B. Competition Phase:
Focus and Skill Day. Focus on Two Movements that you need to work on.
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