I. Grand Opening Event at Vagabond CrossFit in Easton, Massachusetts:
The Grand Opening for Vagabond CrossFit will be taking place this Saturday, April 30th, 2011 from 10 am to 1 pm. We will have food, drinks, and some sponsors on hand as well. Again Faster, VitaCoCo, Paleotrition, and Life as RX will be on hand giving out some free samples of their materials that they sell. The day will kick off at 10:00 am with introductions of the gym and what we have to offer. I encourage all Vagabonds to get their family, friends, or anyone interested in CrossFit to come and check out our new spot. I have gotten some questions of what the day is going to look like and what schedule will be. I am happy to announce we have finalize the schedule and have everything being prepared.
The day will kick off at 10:00 am with some introductions and a chance for anyone new to see the new space and have any questions answered. We will be running two workouts throughout the day. We will have a beginner, intermediate, and advanced level workout. The workout that will be performed will be the CrossFit Games Open Workout 6. Do not questions yourself if you can perform this workout, because as you all know, anything can be scaled or adhered to your physical capabilities.
Fromt 10:00 am to 11:15 am, we will run heats for any beginners or intermediate athletes from Vagabonds and any other CrossFit Gyms. The workout will be a scaled version of the CrossFit Games Workout 6, meaning anyone can participate in this workout, no matter what your physical capabilities are. There will be a sign up sheet posted in the gym starting tommorow morning, because we want to get a number of how many people will be doing the begininer/intermediate workout. I am calling all Vagabonds to participate in this first workout to support the gym and also show any new clients that CrossFit can be scaled to anyone and that it can be for anyone, which you all have seen and experienced first hand. So, I am asking as your trainer and friend, to participate in the event and show some support for Vagabond CrossFit. The Workout will be only 7 Minutes long and it will be fun as well. Remember, this is a scaled version with either air squats, front squats, push press, body rows, or banded pull-ups. We will treat this like any regular day at Vagabond CrossFit, with scaling measures for everyone and different levels applied to your fitness.
Sign Up Sheet will be in gym on Wednesday Morning, so please sign up and show your support! You guys are the ones who make Vagabond CrossFit what it is, so show your skills and have some fun!
The advanced level workout will kick off at 11:30 am and run to about 1:00 pm. The advanced level workout will be for those people, who can do chest to bar pull-ups and weighted thrusters. We also want to get a good idea of who will be performing this workout, so please let Kevin know, if you will be participating in the advanced workout.
Rememeber CrossFit is for anyone, and it could be a great day and a great showcase of the different scaling methods that CrossFit uses to adhere to peoples’ needs and wants!
Vagabond CrossFit Grand Opening:
10:00 am to 1:00 pm
II. Dynamic Warm-Up:
Knee to Chest hold into Lunge
Low Squat Walk
Lateral Passes with Med Ball
Counter Movement Squat Jumps
III. Mobility Stretching:
90 Degree Quad Stretch- 3 Minutes each Hip
IV. Strength Workout of the Day:
5 Sets of the following at each Position:
1. Position 1(High Hang Clean) x 1 rep x 5 sets
2. Position 2(Mid Thigh Clean) x 1 rep x 5 sets
3. Position 3(Deck Clean) x 1 rep x 5 sets
*These days are important to come into Vagabond, to work on your weaknesses and get some good quality training and concentration of one single movement. These days will only help you in your goals to reaching your fitness goals!*
Post Weights Used to Comments.