"Successful Week"(3.5.2012)

Opens 12.2


*Next On Ramp Session Begins on Monday, March 12th @ either 10:30 am or 7:30 pm.*

* Next On Ramp Session Starts on Monday, March 12th and will run for two weeks on Monday, Tuesday, and Thursday*

Our Next On Ramp Beginner’s Class starts on Monday, March 12th at either 10:30 am or 7:30 pm, and will run on Monday, Tuesday, and Thursday. We are still accepting people for this class session, but spots are limited, so please contact Vagabond CrossFit at either [email protected] or call us at 508 930 8734 to schedule your free assessement today!

*Vagabond Kids Program this Week*

Our Vagabonds CrossFit Kids Program will be starting this week with Coach Heather Dunlap running the show. If you want your child or children to participate in the Kids Program, please ask for a sign up sheet and the waiver forms. The class will run every Wednesday @ 3:45 pm. Please make the right decision and sign your child up today. The first class will meet this Wednesday, March 7th @ 3:45 pm. The cost of the Kids Program is 10 classes for $125, which is the deal we are offering now. You know the results you have seen, now give your children and extra head start on their way to health and fitness.

Brucey fighting to stay in the top 20 in the Master's Division

I. Dynamic and Mobility Prep Warm-Up:

Monostrucutural Warm-Up x 5:00 Minutes
3 Rounds of:
10 Wall Squats
10 Push-Ups
10 Lunge and Twist
Clean Review
II. Lifestyle Phases Strength and Conditioning:
A. Fitness Phase: Level 1 and Level 2
A. Build to a tough single in the Power Clean, 12 minute time limit(Compare to February 3rd(Squat Clean))
B. 5 Sets @ 95% of:
5 Hang Power Cleans
10 Pull-Ups
10 Burpees
*Rest 3:00 Minutes between sets, with active recovery with walking*
B. Competition Phase:
Rest Day, Mobility Day, or Make-Up Workout Day.
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