"Saturday Group Class, Gymnastics Class, and Sign Up for jump N rope Seminar"(9.15.2012)

*Saturday, September 15th Class Schedule*

9:00 am Group Class

10:00 am Vagabond Gymnastics Class(CLICK HERE FOR WORKOUT)

*Vagabond CrossFit On Ramp Beginners Class Starts Monday, October 1st, 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 October 1st . 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.

jumpNrope Double Under Seminar


Hosted by Vagabond CrossFit

Molly Metz, 5-Time World Jump Rope Champion, competitive jump rope coach, recent CrossFit athlete and founder of jumpNrope is bringing competitive jump rope techniques and training to CrossFit affiliates, gyms, and training facilities worldwide.

Molly, now a current CrossFit athlete, understands the athletes need for consistent, consecutive and efficient double unders.  She also understands that each WOD varies when the double under  is prescribed, resulting in the need to lengthen or shorten a rope, how that works mentally and physically and what tools and movements can be worked on to improve and increase your consecutive doubles.   This seminar is the only seminar conducted by a competitve, professional  and 28+year jump rope coach.  All athletes attending this course will leave with the proper tools and movements needed for a future of painless double unders.

All registered participants will be offered a discount on all her patented jump ropes, of which will be available for sale after the seminar. Molly’s patented jump rope technology was designed in 2006, and is currently used by all the fastest and most powerful competitive jumpers of the world! Her handle technology is unique, as it accompanies 4 different training ropes – all essential to any athlete for proper progression for mastering the double under.

This evolution of jump rope technology, also known as the R3 Evolution Series, was developed by Molly specifically for competitive jumpers and has revolutionized the sport of jump rope. All ropes will be made custom to fit the athletes ever changing needs.

The course is $40
Sept. 30th , 2012 
11:00 – 1:00pm

Mike's Cheering Section

I. Dynamic and Mobility Prep Warm-Up:
Coaches Option x 7 to 10 Minutes
II. Lifestyle Phases Strength and Conditioning:
A. Lifestyle Phase and Fitness Phase:
CrossFit Tester
5 Sets of the following @ 95% effort:
30 seconds of Push Press
30 seconds of Box Jumps
30 seconds of Sprinting (Up and Back in Parking Lot)
30 seconds of Kettlebell Swings
*Rest 3 Minutes between sets*
B. Competition Phase:
MAP Sessions:
7 Minutes of the following:
10 Thrusters @ 95/65
10 Burpees
5 Pull Ups
Rest 15 Minutes
12 Minutes of the following:
Run 200 Meters
10 Step Down Box Jumps
Row 250 Meters
10 Hand Release Push Ups
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