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.
PLEASE MAKE DONATION TO THIS GREAT CAUSE AND THERE SHOULD BE NO EXCUSES!
*This Saturday, June 2nd we will be running an Open Gym after the 9:00 am class, from 10:00 am to 11:00 am for all who want to work on skills, progressions, and such to help better your performance within the gym. You can perform the Open Gym after the 9:00 am class as well.*
*Vagabond CrossFit On Ramp Program: Our June 4th On Ramp Program is Sold Out. However we are taking people for our following On Ramp, which starts on MONDAY, JUNE 18TH, 2012.*
*Please contact information below to set up your free eval.*
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:
5 minutes of movement prep work
2 rounds of
good mornings x 10
GHD Sit ups x 10
DB Ext. rot. x 4/side
1 Way Shoulder Stretch
II. Lifestyle Phases Strength and Conditioning:
A. Fitness Phase: Level 1 and Level 2
A. Level 2: Handstand Push Ups x 3 sets x 5-8 reps or Level 1: Negative Handstand Push-Ups x 3-5 reps x 3 sets(You can increase depth by adding weights on each side, go down slow, and then kick out, and perform another rep.) or Handstand Holds x 30 seconds x 3 sets, rest 2:30 between sets.
B. Barbell Bent Good Mornings, 3 sets of 10, light and concentrate on perfection.
C. 4 Sets of the following:
15 Kettlebell Swings @ Tough Weight
Sprint 120 Meter(Up and Back 4 times in the parking lot)
*Rest 3:00 Minutes between sets.*
B. Competition Phase:
A. Snatch Work up to 80% x 1, 85% x 1, 90% x 3
B. Snatch Barski Version(All Reps from Mid Thigh), 70% x 3 reps, 75% x 3 reps, 80% x 3 reps, do not let barbell drop.
C. 5 Rounds for time of:
6 Clean and Jerk @ 175 lbs/105 lbs
6 Muscle Ups
*Pull-Ups can be subbed and Ring Dips subbed for muscle ups. So for all muscle ups you must perform 15 Pull-Ups and 15 Ring Dips every round.*
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