"The End of the Opens BBQ"(3.22.2012)
Hey Vagabonds Vote for Vagabond CrossFit as the Top Gym in Easton, Massachusetts. We would love your support and maybe throw a couple comments on the Voting Website of your experience and how great of a place it is to work out here. We have until Friday until 9:00 am to get our votes in and let’s win this thing!
PLEASE CLICK HERE TO VOTE FOR VAGABOND and MAKE IT HAPPEN!
The 7:30 pm On Ramp Class! If you are interested in joining the Next On Ramp Class, contact us at our contact information. The Next On Ramp starts Monday, April 2nd @ 7:30 pm!
*End of the Opens Celebration BBQ on Saturday, March 24th*
Here at Vagabond CrossFit we realize everyone has put in alot of work over the last 5 weeks, and we really appreciate your support, dedication, and determination over these last 5 weeks. After the Opens Workout @ 10:00 am, we will be having an end of the Opens Celebration BBQ for all Vagabonds, and everyone is invited. Friend, Family, and all Vagabonds are welcome to join and celebrate our accomplishments over the last 5 weeks. Drinks and Burgers will be provided, but we encourage all Vagabonds to bring some dish of some sort to extend the BBQ a little longer for everyone. If you plan on drinking, Bring Your Own Beers, and Make it Happen! Let’s end the Opens on a Good Note, with good friends, and good drinks!
*Next On Ramp(Beginners Class) Starts on Monday, April 2nd, 2012*
The On Ramp on Monday, March 12th is sold out and there are no more spots available. However, we will be starting our next On Ramp Beginner Series on Monday, April 2nd, 2012 at either 10:30 am or 7:30 pm. If you wish to reserve a spot for the next On Ramp Class, please contact us at [email protected] or call us at 508 930 8734 to set up an appointment for your free evaulation and assessement at Vagabond Today! Take the next step to improving your overall health and fitness.
*Vagabond No Grain Challenge*
The Vagabond No Grain Challenge will be making an appearance once again at Vagabond. We will be giving out details, and more information as the time comes around, but we are looking at mid April to be the time we start the Challenge. For all newcomers, who want to lose weight, slim down, and perform better in the gym, this is the challenge to do. We had a huge success rate from our last grain challenge, and we gave our some great prizes. This time the No Grain Challenge will last 50 days, so we can prepare for the summer ahead, and shed some of those unwanted lbs. Not only is this made for weight loss, but we are also trying to build community, and also give you guys a new perspective on how to live this type of lifestyle. The rules are easy and simple, DO NOT EAT GRAINS FOR 50 DAYS! Wait 50 days, and see the results!
Email the following contact to save your spot!
HeMan taking it to a new level lately!
I. Dynamic and Mobility Prep Warm-Up:
5 minutes of movement prep work
+
2 rounds of
db powell raises x 8/side
wall squats x 10
Wall Angels x 10
+
Coach B Clean Review
II. Lifestyle Phases Strength and Conditioning:
A. Fitness Phase:
Level 1:
10-9-8-7-6-5-4-3-2-1 of:
DB Hang Squat Clean
Squat Thrust on Plate
Run 100 meters in between each set
Level 2:
10-9-8-7-6-5-4-3-2-1 of:
Hang Squat Clean @ 95/65
Burpees
Run 100 meters in between each set
B. Competition Phase:
Feel Out Opens Workout 12.5- Listen to your body and think of pacing and breathing.
Thrusters @ lightweight x 15 seconds x 5 sets, rest 1:00 minute between sets
Chest To Bar Pull-Ups… Feel out, get into rhythm…
Post Results to Comments.