"Vagabond On Ramp Beginner's Program"(4.18.2012)

High Bar Back Squat..

*Vagabond Kids Program on Wednesday, April 18th @ 3:45 pm. Click HERE for Workout of the Day.*

*Next On Ramp Class Date Starts Monday, April 23rd, 2012*

On Ramp is a prerequisite and will prepare you to safely complete a regular class.  A new session will start on Monday, April 23rd. These classes run three times a week for two weeks. The next open on ramp will begin April 23rd.  There are no more than 10 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. For all questions please call or email us at:

[email protected] or 508 930 8734

*The Reebok CrossFit Northeast Regionals Update*

The CrossFit Opens are over, and now the next step in the CrossFit Season is the Reebok CrossFit Regionals. 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. 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 work
Butt Kicks
High Knees
Belly to Sprint
Back to Sprint
2 rounds of
pike sit-ups x 5
Goblet squats x 5
Kb swing x 5
Kipping Swing x 10
II. Lifestyle Phases Strength and Conditioning:
A. Fitness Phase: Level 1 and Level 2
A. Push Press, work to a fast set of 3, Time Limit 7 Minutes
B. Deadlift, work to a fast set of 5, Time Limit 12 Minutes
C. 5 Sets of the following:
12 Push Press/Sprint 200 meters/ weight @ moderate and unbroken
*Rest 1:30 Minutes between sets*
B. Competition Phase:
7 Minutes of:
Run 200 meters
10 Thrusters @ 75 lbs
Rest 5:00 Minutes
7 Minutes of:
Row 250 meters
10 Box Jumps
7 Ring Dips
Rest 5:00 Minutes
7 Minutes of:
Run 200 meters
Kettlebell Swings x 10 reps
Rest 5:00 Minutes
7 Minutes of:
25 Double Unders
12 Wall Balls
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