"Sunday Funday"(5.27.2012)

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.

Northeast Regionals!

*Schedule for Sunday and Monday Holiday Weekend*
Sunday, May 27th: 9:00 am Group Class
Monday, May 28th Memorial Annual Team Workout: 10:00 am Class Time
Workout 5 for the Northeast Regionals will be going off at 10:00 am on Sunday, so if you want to swing by, and see myself perform one last workout during the Northeast Regionals, I would greatly love the support!
Jenna and Mike Dillon will be throwing a Memorial Day Cookout on Sunday as well at their house, and all are invited, so after Regionals, I strongly encourage all to stop by and enjoy some quality time with your Vagabonds.
The address of Mike and Jenna Dillon’s house is the following:
Our address is 172 Monponsett Street Hanson, MA 02341.

I. Regionals Recap and a Big Thanks to all Vagabonds:

Hey Vagabonds,
I just want to say thank you to all those who supported me from Day 1, as I ventured out and tried my best at the Northeast Regionals. With limited training, and having only 7 weeks to prepare for a grueling weekend it did not goes as planned for myself. It is a definite wake up call to myself and the training that I have to put in over the next year before the next CrossFit Opens begins in 2013. Even though it was a failure in my personal life, without the support of all the Vagabonds, it would have been a disaster. The number one thing that I will get of this experience is the great community that we have, and how everyone came around to support me during my accomplishments and failures. You all are a huge inspiration for myself, and without you guys, I would not have made it past the first workout. I have one year of training before I engaged myself back into this level of competition, and now it has my juices flowing to work my butt off for the next year. Once again I want to say thank you to you all, and once again, without you guys Vagabond CrossFit would not be where it is today, with out your guys support!

*Vagabond CrossFit On Ramp Program: Next Session Monday, June 4th @ 7:30 pm*
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 4th . 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:

Coaches Option x 7 to 10 Minutes

II. Lifestyle Phases Strength and Conditioning:
A. Fitness Phase: Level 1 and Level 2
AMRAP 20 Minutes of:
10 Box Jumps
Row 250 Meters
10 Wall Balls

B. Competition Phase:

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