"Sunday Open Gym Format + Vagabond Gymnastics Class"(6.16.2013)

*Garage Games on Saturday, June 15th and Sunday, June 16th at CrossFit HomeBase in Canton*

We will be having a bunch of Vagabonds competing at the Local Garage Games in Canton at CrossFit HomeBase. We strongly encourage as many Vagabonds to come to the competition on Saturday or Sunday to support their fellow Vagabonds during the weekend. The gym will runs it regular scheduled classes, but we strongly encourage all Vagabonds to come and support after their respective classes that they attend during the weekend. This is a great experience, and for some will be their first time competing in a local competition in the area. The workouts will run from 9 am to about 3 pm on both days.

Schedule for the Weekend:

 Sunday, June 16th:

1. 9:00 am Gymnastics. Click HERE for Workout.

2. 9:00 am to 11:00 am Open Gym Time

Vagabond CrossFit On Ramp Beginners Class Starts Monday, June 24th, 2013. 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, June 24th, 2013. 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.

The Bottom is a Picture of Vagabond, Andrew, after following Vagabonds Programming for 90 days and living a Clean Lifestyle. Results can come with your Hard Work and Determination!

I. Dynamic and Mobility Prep Warm-Up:
Coaches Option x 7 to 10 Minutes
Prep Work for Gymnastics Class
II. Phases Strength and Conditioning:
A. Lifestyle, Fitness, and Competition Phase:
Open Gym Format/Speciality Classes
 Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
 Nutrition Preparation
* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
 Mental Restoration
* Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries
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