"Regionals Update"(5.23.2012)

DB Snatch!

*Vagabond CrossFit Kids Program on Wednesday, May 23rd @ 3:45 pm*

*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.

DB Swings!

I. Dynamic and Mobility Prep Warm-Up:
5 Minutes of Movement Prep
3 Rounds of the following:
10 Wall Squats
10 Wall Angels
10 PVC Overhead Squats
Clean Review
II. Lifestyle Phases Strength and Conditioning:
A. Fitness Phase: Level 1 and Level 2
A. DB Bent Over Row @ 31×2, 3 sets of 6/ea side, rest 1:30
B. Front Squat @ 30×1, 3 sets of 3-4 reps, rest 2:00 minutes
C. 5 Sets of the following:
1 Minute on the Clock:
Complete 1 Power Clean + 4 Push Press
With Remaining Time complete as many burpees as possible.
*Rest 2:30 between sets*
B. Competition Phase:
First Workout:

For Time of the following:
30 Kettlebell Swings
50 Double Unders
25 Kettlebell Swings
40 Double Unders
20 Kettlebell Swings
30 Double Unders
15 Kettlebell Swings
25 Double Unders
Rest 6:00 Minutes
Second Workout:
3 Rounds of the following:
Sled Drag @ 135 lbs/65 lbs x 120 Meters
Box Jumps x 15 reps @ 24 inches/20 inches
Ring Dips x 12 reps
Rest 6:00 Minutes
Third Workout:
30-20-10 of:
Wall Balls
Post Results to Comments.