"Vagabond Partner Workout, Gymnastics Class, Sign Up to Volunteer at Southie Games, and Columbus Day Schedule"(10.5.2012)

*Schedule for Monday, October 8th, Columbus Day Holiday*

9:00 am Group Class

10:00 am Group Class

4:30 pm to 7:00 pm Open Gym Format

*Vagabond Class Schedule for Saturday, October 6th*

9:00 am Vagabond Group Class

10:00 am Vagabond Gymnastics Class(CLICK HERE FOR WORKOUT)

*Southie Garage Games needs Volunteers, so sign up and help our Friends*

Hey Vagabond! CrossFit Southie is hosting the Garage Games New England Finals on November 10th and 11th and we need your help! We have 275 competitors throwing down for the weekend and it is going to be an amazing event. In order to have the event run smoothly we are going to need 50+ judges. Even if you have never judged before we would love to have you, we will teach you all that you need to know! As long as you have been CrossFitting for 3+ months, you can do the job. If you are interested please sign up here. Thank you!

*Vagabond Free Introduction Class Offered this Saturday, October 6th @ 10:00 am.*

All People who are interested in Vagabond, you may attend this class as an introduction to your hopeful future experience with our Strength and Conditioning Program. Vagabond Members you can invite family, friends, and anyone you know of who is interested. We will run this Free Intro only twice a month before each Beginners Class takes place. Email us to let us know you will be coming this Saturday @ 10:00 am or just show up!


*Vagabond CrossFit On Ramp Beginners Class Starts Monday, October 22nd, 2012. 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 October 22nd . There are no more than 4-6  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. Claases 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.

Vagabond Team Workout

I. Dynamic and Mobility Prep Warm-Up:
Coaches Option x 7 to 10 Minutes
Team Prep Review
II. Lifestyle Phases Strength and Conditioning:
A. Fitness and Lifestyle Phase:
In teams of two, complete as many rounds and reps as possible in 30 minutes of the following:
400 Meter Run
30 Sit-Ups
20 Box Jumps
Team Members will alternate tasks with only one member working at any one time. For example, Partner a will run 400 meters, PArtner B will perform 30 sit ups. Partner a will perform 20 box jumps, and Partner B will run 400 meters and so on for 30 minutes.
B. Competition Phase:
8 Minutes of the following:
Run 200 meters
5 toes to bar
10 pistols(5 each leg)
rest 10 minutes
8 Minutes of the following:
Row 250 meters
10 db power snatch @ 70 to 80 lbs/40-50 lbs/5 each side
5 burpees
rest 10 minutes
8 Minutes of the following:
30 Hurdle Hops
10 Kettlebell Swings
10 Single Arm DB Push Press @ mod weight
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