"Olympic Lifting Class @ 6:35 pm Tuesday Night and VBC Weekly Cookout"(5.1.2012)

Who is Jenna Running From in the Back?

*Vagabond CrossFit Olympic Lifting Class on Tuesday, May 1st @ 6:35 pm. Click HERE to see Workout.*

*Vagabond Weekly Cookout on Tuesday, Cooking starts around 7:00 pm, anyone who wants to hang, eat, and grill, you are more than welcome to eat and have some good food. Any food that can be brought is greatly appreciated.*

*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

Davey Boy!

I. Dynamic and Mobility Prep Warm-Up:
5 minutes of movement prep work
2 rounds of
trap 3 raise x 4/side
kipping swings x 3
wall squats x 5
supermans x 10
II. Lifestyle Phases Strength and Conditioning:
A. Fitness Phase: Level 1 and Level 2
8 Minutes @ 80% Effort of:
15 Sumo Dead High Pulls
1 Minute of Anchored Sit-Ups
1 Minute of Jump Rope Singles or 1 Minute Double Unders
Rest 6:00 Minutes
8 Minutes @ 80% Effort of:
15 Kettlebell Swings
1 Minute of Box Jumps
Run 200 Meters
Rest 6:00 Minutes
8 Minutes @ 80% of:
15 Wall Balls
1 Minute Row
1 Minute Burpees
B. Competition Phase:
A. 3 Sets of the following: 12 Thrusters @ 115 lbs/12 Burpees, rest 4 minutes
Rest 10:00 Minutes
B. 3 Sets of the following @ 95%, Run 400 meters, rest 5 minutes between each set
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