"Vagabond Annual Cook-Out"(5.15.2012)


*Vagabond CrossFit Olympic Lifting Class on Tuesday @ 6:35 pm. Click HERE for Workout.*

*Speciality Class Update: We will be bringing back Vagabond Yoga on Sunday, June 3rd @ 11:00 am*

*Vagabond Purple Day: Some of the Vagabonds have put together a color coordinated day, and they will be wearing a certain color every Tuesday. It will be posted on the Events Board. This Tuesday it is PURPLE DAY. So where your best PURPLE!*

*Vagabond Second Annual Cookout on Saturday, June 23rd, 2012*

Here at Vagabond CrossFit we realize the importance of Community and sometimes backing away from the workout and just enjoying a good time with your fellow Vagabonds and Friends. We will be having our Second Annual Cookout on Saturday, June 23rd, which will begin at 12 pm and will end when the last Vagabond leaves. We will be throwing our annual Cookout the week after the No Grain Challenge ends, so you can celebrate with some non-Paleo and non-Grain Food to celebrate all our Vagabonds who participated in the No Grain Challenge. All families, friends, and anyone interested in Vagabond CrossFit will be welcome, and this will be a fun filled family event. It is good to step away from the gym, and just have a good time with friends and family from the gym. All are welcome, and we strongly encourage all Vagabonds to attend the Annual Cookout. Food and Beverages would be greatly appreciated from all, and any type will be accepted. So, get ready for a great time, and make sure to mark your calendar for this date.

*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 May 14th . 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.

Over and Under

I. Dynamic and Mobility Prep Warm-Up:
5 minutes of movement prep
2 rounds of
wall squats x 5
db powell raises x 4/side
Kipping Swings x 10
Foam Roll x 5 Minutes(Upper Back and Lats)
II. Lifestyle Phases Strength and Conditioning:
A. Fitness Phase: Level 1 and Level 2
5 Minute AMRAP of:
5 Hang Power Cleans @ moderate weight
5 Pull-Ups or Banded Pull-Ups
10 Abmat Sit-Ups
10 Double Unders/20 Single Unders
*Rest 2:00 Minutes x 4 sets*
B. Competition Phase:
A. Row @ 100% x 30 seconds, rest 60 seconds x 3 sets, damper @ 10
B. 3 Sets of the following: 7 Hang Power Snatch @ tough weight/30 seconds of Airdyne
C. 3 Sets of the following: 70 Seconds on the Clock: Complete 5 Squat Clean @ easy weight, remaining time complete as many burpees as possible
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