"Schools on Wheel Road Race Meet @ 8:00 am + Lifestyle/Fitness Phase Class @ 9:00 am + Competition Phase Class @ 10:00 am"(4.26.2014)

*Schedule for Weekend of April 26th + April 27th*

1. Saturday, April 26th, 2014: 9:00 am Lifestyle + Fitness Phase Class

2. Saturday, April 26th, 2014: 10:00 am Competition Phase Class + 2:30 pm Competition Phase Class

3. Sunday, April 27th, 2014: 9:00 am to 11:00 am Open Gym Format + Workout on Board

4. Sunday, April 27th, 2014: 10:00 am Powerlifting Class

*Vagabond Race Details + Meet-Up*

We have over 40 Vagabonds taking part in the Race to End Homelessness in the City of Brockton. We will be gathering together as a community to represent Vagabond, but also to honor Matthew Cox, who is Kara Dupill’s nephew, who passed away tragically a few months. We ask all partaking in the race to meet at Vagabond at 8:00 am to carpool over to ensure parking for the event. There will be a Vagabond tent set up to leave your belongings during the race for safety and fear of losing items.

We are excited for this event and should be another great outing for Vagabond as a sponsor for this race.

Vagabond CrossFit On Ramp Beginners Class Starts Monday, May 12th, 2014. Contact us for more information and to sign up. These sell out fast, so get in contact as soon as possible to reserve your spot today.*

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 Monday, May 12th, 2014. There are no more than 6-8  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. Classes 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.

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I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase
3 Minutes of Zone 1 Work
+
3-5 minutes of mobility prep
Coach’s Choice
+
3-5 minutes of workout prep
row 100 meters
wall squats x 5 reps
wall angels x 5 reps
sit ups x 5 reps
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Partner Workout/CrossFit Tester
Teams of Two Complete the following:
AMRAP 12 Minutes of the following:
Set of 10 of Burpees
Run 200 Meters or Row 250 Meters or Airdyne 18 Calories
Partner 1 will complete a set of 10 burpees, and Partner 2 will complete a 200 meter run, and then they will switch where Partner 1 will run 200 meters, and then Partner 2 will complete a set of 10 burpees. You will continue this fashion for 10 minutes.
+
Rest 5 Minutes
+
AMRAP 12 Minutes of the following:
Row 250 Meters or Airdyne 15 Calories
15 Box Jumps
15 Sit-Ups
Partner 1 will complete 250 meter row, then Partner 2 will complete 15 Box Jumps, then partner 1 will complete 15 sit ups, and then Partner 2 will complete 250 meter, and so on until the 12 minutes is completed.
B. Fitness Phase
Partner Workout/CrossFit Tester
Teams of Two Complete the following:
AMRAP 12 Minutes of the following:
Set of 10 of Burpees
Run 200 Meters or Row 250 Meters or Airdyne 18 Calories
Partner 1 will complete a set of 10 burpees, and Partner 2 will complete a 200 meter run, and then they will switch where Partner 1 will run 200 meters, and then Partner 2 will complete a set of 10 burpees. You will continue this fashion for 10 minutes.
+
Rest 5 Minutes
+
AMRAP 12 Minutes of the following:
Row 250 Meters or Airdyne 15 Calories
15 Barbell Thrusters @ 75/45, 65/33
15 Box Jumps
Partner 1 will complete 250 meter row, then Partner 2 will complete 15 thrusters, then partner 1 will complete 15 box jumps, and then Partner 2 will complete 250 meter, and so on until the 12 minutes is completed.
C. Competition Phase
Back Squat Moderate + Oly Pulls + Lite % AMRAP(20-30 Minutes)
A. Front Squat @ 30×1 @ 50% plus 40 lbs of chains, 2 reps x 6 sets, rest 1 minute.
B. Snatch Complex: 1 Snatch Deadlift + 1 Snatch Pull from Mid Thigh Position x 4 sets, rest 1:30 between sets.
Use between 100%-110% of your best snatch for this complex
C. 12 Minute AMRAP of the following @ 85%:
Row 1200 Meters
25 Burpee Box Jumps @ 24/20 inches
AMRAP Remaining Time Meters on Rower
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