"Vagabond On Ramp Program"(5.3.2012)

Brucey giving his best MJ Pose...

*No Grain Challenge Day 4*

*Hey Vagabonds,

There is a new Events Board near the clothes holders, where every event we are holding and every event that Vagabond is taking part over the few months. It was done very nicely, and has alot of good information up on the board, and keeps you in the loop of what is happening in the gym. One of the notable events this summer will be the Vagabond Second Annual Cookout on Saturday, June 23rd, so please put that date away, and be prepared to have some fun.

*Vagabond CrossFit On Ramp Program: Next Session Monday, May 14th @ 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.

*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. 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:

Coaches Option x 7 to 10 Minutes
II. Lifestyle Phases Strength and Conditioning:
A. Fitness Phase: Level 1 and Level 2
10 Sets @ High Aerobic Effort:
30 Seconds of Eye Level Kettlebell Swings(Russian Swings)
Rest 30 Seconds
30 Seconds of Bear Crawl(Distance will be to crawl from cone to cone)
Rest 30 Seconds
30 Seconds of Rowing @ Aerobic Pace
Rest 30 seconds
B. Competition Phase:
Focus and Skill Day: Choose Two Movements that you need to work on. Put them into a workout that is low intense, with the concentration being on technique and quality.
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