*Vagabond Olympic Lifting Class on Tuesday, June 18th @ 6:35 pm. Click HERE for Workout.*

*Vagabond Annual Summer Party on Saturday, June 29th @ 2:00 pm*

The Vagabond Annual Summer Party is upon us and our host will be Sean and Jessi Flynn who own Flynn’s Farm in Easton, Massachusetts. The party will begin at 2:00 pm, and will end when the last person leaves. This will be a family event party, and children are welcome to come and enjoy the swimming in the pool. This is a great location and located on a 30 acre farm in the scenic area of Easton. The party will begin @ 2:00 pm, and will be held at 492 Bay Road in Easton. All are invited and encouraged to attend to enjoy a great afternoon.

Vagabond CrossFit On Ramp Beginners Class Starts Monday, June 24th, 2013. Contact us for more information and to sign up. These sell out fast, so get in contact as soon as possible to reserve your spot today.*

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 Monday, June 24th, 2013. There are no more than 6-8  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 vbcrossfit@gmail.com or call us at 508 930 8734. Classes fill up quickly, so contact us as soon as possible to reserve your spot today.

Click HERE for Pricing Page and Specials for the Beginner’s Class.

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
+
3-5 minutes of mobility work
*ankles, hips, t-spine
+
3-5 minutes of workout Prep
db ext. rot.
double unders
plank walk outs
back ext.
II. Phases Strength and Conditioning:
A. Lifestyle Phase:
Lactate Work
5 Sets of the following:
90 Seconds on the Clock:
5 Kettlebell Swings
5 Goblet Squats
5 Airdyne Calories
Rest 4 minutes between sets
B. Fitness Phase:
LP1 + LP1
4 Sets of the following:
7 Thrusters @ 95/65 lbs
Sprint 100 Meters
Rest 4 minutes between sets
+
Rest 7 Minutes
+
4 Sets of the following:
15 Kettlebell Swings
15 Calorie Airdyne
Rest 4 minutes between sets
C. Competition Phase:
Maximum Aerobic Power Sessions
7 Minutes of the following:
Run 200 Meters
10 Wall Balls
5 Step Down Box Jumps
Rest 3 Minutes
7 Minutes of the following:
Run 200 Meters
10 Russian Swings
5 Burpees
Rest 3 Minutes
7 Minutes of the following:
Run 200 Meters
10 Walking Lunges
5 GHD Sit Ups
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