"Sunday Funday"(6.10.2012)

Matt D.

*Sunday, June 10th, 2012 Class Schedule*

8:30 am Vagabond Running Club

10:00 am CrossFit Group Class

*Vagabond CrossFit On Ramp Beginners Class Starts Monday, June 18th, 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 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.

Jeff's last day at Vagabond on Friday, before he heads off to Kosovo to serve our country overseas. We wish you the best of luck Jeff!

I. Dynamic and Mobility Prep  Warm-Up:
5 minutes of movement prep work
2 rounds of
wall anglels x 10
wall squats x 10
strict chin ups x 5-7 or shoulder taps x 10
Banded Hamstring Stretch
II. Lifestyle Phases Strength and Conditioning:
A. Fitness Phase: Level 1 and Level 2
AMRAP 18 Minutes of the following:
10 Kettlebell Swings
Run 200 Meters or Row 250 Meters
10 Burpees
Run 200 Meters or Row 250 Meters
B. Competition Phase:
Rest Day and Prepare for Next Week.. Nutrition. Mobilization, etc.
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