"One More Day Till the Northeast Regionals"(5.24.2012)

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.

Vagabond Kettlebell Class...

*Regionals Update and Meeting Places on Friday and Throughout the Weekend*

The Reebok CrossFit Northeast Regionals are only a few days away, and they will be taking place right at Reebok World Headquarters in Canton. We strongly encourage everyone to at least attend one day and see some great workouts and some of the best athletes in the whole Northeast of the United States. Our very own, Coach Kevin O’Malley, will be competing and he would love your guys support. I know there is a group of Vagabonds will be going on Friday morning to set up our area and our tents, so everyone can hang out for the day and weekend. Please call Julie, if you need to find them and hook up with them. They will be getting to Canton on Friday Morning at 8 am, to set up the tent area and everything else along with it. Please contact Julie at 508 269 4645.

For directions and where it is taking place, please CLICK HERE to see.

To Buy Tickets, please CLICK HERE to buy purchase.

*Vagabond CrossFit On Ramp Program: Next Session Monday, June 4th @ 7:30 pm*

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 4th . 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 [email protected] or call us at 508 930 8734.

Linda in a nice position in the DB Snatch!


I. Dynamic and Mobility Prep Warm-Up:
Coaches Option x 7 to 10 Minutes
+
Prep Review for Workout
II. Lifestyle Phases Strength and Conditioning:
A. Fitness Phase: Level 1 and Level 2
10 Sets of the following:
30 Seconds of Single Jump Ropes
Rest 30 Seconds
30 Seconds of Wall Balls
Rest 30 seconds
30 Seconds of the following: Complete 5 Box Jumps, in remaining time complete as many 10 meter bear crawls as possible.
Rest 60 seconds.
B. Competition Phase:
OFF DAY
Post Results to Comments.