"Sunday Funday and Speciality Classes"(6.3.2012)

Please make donation to the CrossFit For Hope Charity Fundraiser. We have until June 9th to reach our goal as a gym, which we have set at $1500. This is an easy goal to reach with the number of members that we have. Please make a donation and give that child a chance to live a long healthy life that we all encountered at their age. If you look to the right hand side of the webpage, you will see link to make donation. It will ask you to sponsor the affiliate, and you can make your donation there by clicking on it.


Fitness Phase

*Vagabond Class Schedule for Sunday, June 3rd, 2012*

9:10 am Vagabond Running Club

10:00 am CrossFit Group Class

11:00 am Vagabond Yoga Class

*Vagabond CrossFit On Ramp Program for Beginners and New Inquiries will be running another class starting on Monday, June 18th @ 7:30 pm. Please contact the information below to set up your free eval appointment.*

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 18th . 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.

I. Dynamic and Mobility Prep Warm-Up:

5 minutes of movement prep work
3 rounds of
powell raise x 5/side
ghd sit ups x 10
supermans x 10
wall squats x 5
90 Degree Quad Stretch
Hamstring Banded Stretch
II. Lifestyle Phases Strength and Conditioning:
A. Fitness Phase: Level 1 and Level 2
A. 5 Rounds for time of the following:
Row 350 Meters
Box Jumps x 15 repetitions
*Compare to March 13th, 2012*
B. Competition Phase:
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