*Vagabond CrossFit On Ramp Beginners Class Starts Monday, July 9th,  2012. Contact us for more information and to sign up.*

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 July 9th . 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.

*Vagabond Cookout and CrossFit For Hope Charity Workout this Saturday, June 23rd*
We will be running the CrossFit For Hope Charity Workout this Saturday @ 9:00 am. We raised over $2200 for this charity that supports the cure for children with cancer. We did a great job fundraising, but now it is time to honor thos children with a special workout dedicated to their well being. These workouts are a great community event, and also a great way to show our support for a great cause. We will be starting the workout @ 9:00 am, and I expect as many Vagabonds to come on Saturday @ 9:00 am as possible.
Following the Charity Fundraiser Workout we will be having our Second Annual Vagabond CookOut at Katie’s Parents House in Stoughton. We decided to have a house party because we have access to a swimming pool, a big backyard, pool house with pool and darts, and tons of music fun time. I also expect as many Vagabonds to come to the Vagabond Cook Out to hang with your fellow Vagabonds, and just sit back and relax and have a good time. The start of the Vagabond Cookout will be @ Noon and will run for the rest of the day. We are asking people to park at the Getty Gas Station right next to Katie’s Parents House. This will be a great time, so bring your family, children, and friends.

Address of Cookout Location:
476 Canton Street, Stoughton, Massachusetts

I. Dynamic and Mobility Prep Warm-Up:
5 Minutes of Movement Prep Warm-Up
+
3 Rounds of the following:
Run 100 Meters
5 Strict Chin Ups/Ring Rows
10 Air Squats
5 Standing Broad Jumps
II. Lifestyle Phases Strength and Conditioning:
A. Fitness Phase: Level 1 and Level 2
A. 8 x 2 reps @ 60% effort of shoulder press, rest 1 minute.
B1. Level 2: Handstand push ups x 3-5 reps x 3 sets, rest 2 minutes.
Level 1: Push Ups 10-12 reps @ 31×1 x 3 sets, rest 2 minutes.
B2. Dumbbell bent over row @ 32×1, 3 sets of 6-8 reps, rest 2 minutes.
C. 15-12-9 of the following
Thrusters @ 75 lbs/45 lbs
Burpees
*This Workout will have a time cap of 5 Minutes.*
B. Competition Phase:
A. Snatch pulls @ 110% 3 sets of 3
B. 1 power clean + 3 front squat + 1 jerk x 5 sets, keep light and concentrate on form and tech.
C1. Db press, no back support @ 31×1 x 8-10 reps x 3 sets, rest 2 minutes.
C2. Weighted pull ups @ 21×0, 3 sets of 2-3 reps, rest 2 minutes.
D. Back extensions x 3 sets of 12-15 reps
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