*Weekend Schedule*

Saturday, September 8th: 9:00 am Group Class

Sunday, September 9th: 9:00 am to 11:00 am Open Gym Format

*There will be no Running or Powerlifting Class on Sunday, they will return the following Sunday.*

*Garage Games Competition this Weekend @ CrossFit New England in Natck*

We will be having some Vagabonds representing our gym at the Garage Games in Natick at CrossFit New England. We will be meeting at Vagabond between 6:45 am to 7:00 am to head up to the Competition Area for all competitors, and anyone else can meet us at Vagabond at this time. Also, we will be holding our 9:00 am Class time on Saturday, and you guys can head up after the 9:00 am class on Saturday as well. All Vagabonds are encouraged to come and cheer on their fellow gym members, as they would all appreciate your support and cheering voices.

The address is the following:

CrossFit New England
15 Tech Circle, Natick, MA 01760

*Vagabond CrossFit On Ramp Beginners Class Starts Monday, September 24th, 2012. Contact us for more information and to sign up.*

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 September 10th . There are no more than 4-6  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. Claases fill up quickly, so contact us as soon as possible to reserve your spot today.

Click HERE for Pricing Page and Specials for the Beginner’s Class.

I. Dynamic and Mobility Prep Warm-Up:
Coaches Option x 7 to 10 Minutes
II. Lifestyle Phases Strength and Conditioning:
A. Fitness Phase:
CrossFit Tester
3 Rounds for time of the following:
Run 400 Meters
30 Wall Balls
15 Kettlebell Swings
10 Power Cleans @ 135/95, 95/65
B. Lifestyle Phase:
CrossFit Tester
3 Rounds for time of the following:
Run 200-400 Meters
30 Air Squats
15 Kettlbell Swings(Russian)
10 Hang Power Cleans @ 95/65, 75/45
C. Competition Phase:
AMRAP 8 Minutes of the following:
15 Kettlebell Swings
Row 250 Meters
15 Kettlebell Swings
Row 250 Meters
+
Rest 15 Minutes
+
10 Minute Cap:
Run 1600 Meters
With remaining time complete as many Burpees as possible
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