"Tuesday MAPS Day and Reebok Regionals This Weekend"(5.22.2012)

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.

School is ending and the Kids Class will be going throughout the summer. Email Coach Heather in the Coaches Section for more details and information.

*Vagabond CrossFit Olympic Lifting on Tuesday, May 22nd @ 6:35 pm. Click HERE for workout.*

*Vagabond CrossFit On Ramp Program: Next Session Monday, June 4th @ 7:30 pm*

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.

*Northeast Regionals Tickets On Sale*

The CrossFit Regionals are in full swing, and tickets are on sale now. The top 60 men and top 60 women will compete at the Reebok World Headquarters in Canton, Masschusetts on May 25th, May 26th, and May 27th. Kevin O’Malley, head coach and programmer will be competing in the Northeast Regionals, and he would love all your guys support. These are the top men and women in the Northeast Region in the United States, so it will be a great show, and this is considered the best Region of athletes in the world, and also is being held at the nicest facility in the world as well. This is an event that you do not want to miss, and any support for the Vagabond Athletes would be greatly appreciated. We will set up a tent area for Vagabond, so we can hang out, and enjoy the weekend. Everyone is encouraged to attend, and support their athletes. So, please come on by, order your ticket, and get to Canton in May.

Please CLICK HERE to order your ticket for the Regionals.

I. Dynamic and Mobility Prep Warm-Up:

5 minutes of movement prep
*low back, thoracic ext., hip mobility
2 rounds of
db ext. rot. x 5/side
good mornings x 10
ghd sit ups x 10
dips or push-ups x 5
II. Lifestyle Phases Strength and Conditioning:
A. Fitness Phase: Level 1 and Level 2
10 Minutes @ 90% Aerobic:
Run 200 Meters
10 Moderate DB Swings
5 Burpees
*Rest 6:00 Minutes*
10 Minutes @ 90% Aerobic:
Row 250 Meters
5 DB Snatch Right and 5 DB Snatch Left
*Rest 6:00 Minutes*
10 Minutes @ 90% Aerobic:
20 Double Unders or 40 Single Unders
5 Pull-Ups or Ring Rows
12 Walking Lunges
B. Competition Phase:
A. 30 Seconds on Airdyne Hard and Fast for Max Cals, Rest 3:00 Minutes x 3 sets
B. 3 Sets of the following: 5 Tough Push Press/ Row 350 Meters Hard, rest 4:00 minutes between sets
C. 4 Sets of the following: 10 Tough Kettlebell Swings(American)/Run 200 Meters Hard, rest 4:00 minutes between sets
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