I. Basic Gymnastics Class in the Future:
In the future, Vagabond CrossFit might be opening up a Basics Gymnastics Class to its schedule. We are currently trying to workout a schedule, but possibly one day a week, we will offer a Gymnastics Class for an hour to better prepare you for workouts in our regular scheduled classes. The Gymnastics Class would consist of basic skills and would really benefit you in the long run. I am trying to get a scope of who might be interested in attending and how much interest we would receive if we held an hour class every week. The class would be taught by a certified USA Gymnastics Coach, and you would learn some gnarly things. This will be a pre-registered class and must sign up before you attend. Leave Comments to webpage and also let me know in person!
II. Vagabond Running Club:
Vagabond CrossFit will now be offering a Vagabond CrossFit Running Club on Sundays at 8:30 am. In the future, we will be signing up for running events, and social gatherings. We want to test the waters, and see the interest we get for the first few meetings at Vagabond CrossFit. The first meeting for the Vagabond CrossFit Running Club will be this Sunday, June 12th, 2011 at 8:30 am. The first workout will consist of a short distance run in the 3 mile range. Every week, there will be a different workout. The key to this workout is to try something different, and also give people another source of fitness. Sometimes a nice run with a few people is just what you need and can be a great way to expose yourself to active recovery after a rough week of working out, or a stressful week related to life issues or work!
*First Meeting this Sunday, June 12th, 2011 @ 8:30 am.
II. Saturday Schedule for June 11th, 2011:
9:00 am Class Time
10:00 am Class Time
11:00 am Free Introduction Class
III. Saturday Free Introduction Classes and On Ramp Class Start Date:
Saturday Classes
11:00 am is our free intro class for all new family and friends. Please give us a call prior to coming so the coach can be prepared. Contact us at 508-930-8734.
On Ramp
The next Vagabond CrossFit on ramp session will start June 20th and will run every Monday, Wednesday, and Friday from 6:30 am to 7:30 am and 7:30 pm to 8:30 pm. Don’t wait to register, email us at [email protected] to get started.
IV. “Saturday Sweat Fest Workout of the Day”:
“Tabata Intervals”:
1. Kettlbell Swings @ 55/35
2. Air Squats or Weight Vest Air Squats
3. Anchored Sit-Ups or GHD Sit-Ups
4. Box Jumps @ 24/20
5. Row
*Rest 90 Seconds between each Tabata*
*A Tabata Protocol is 20 seconds on/10 seconds off x 8 Rounds*
Post Number of Reps for each Tabata and Total Score to Comments.