"Vagabond Team Workout"(4.28.2012)

Vagabond Team Workout @ 9:00 am!

*We will be having a Team Workout on Saturday, April 28th @ 9:00 am. So come in, work alongside your fellow Vagabond, and try a different style workout to broaden your Fitness Horizons.*

*Jump Rope Seminar at Vagabond on Sunday, April 29th from 2:30 pm to 4:30 pm*

The style class seminar  will last two hours long, and will be geared towards a classroom setting, where you will be taught the finer points of the jump rope and double under technique. Molly Metz is a world class jump rope champion, and will be giving world class instructions to anyone who attends this seminar. She also is giving us a discounted rate for the jump rope seminar, so please take advantage of this opportunity, and sign and register as soon as possible. If you want to get better at jump roping, and get some great instruction from the best in the world, then do yourself a favor and sign up for this seminar and course.

The Jump Rope Seminar will be on Sunday, April 29th from 2:30 pm to 4:30 pm.


*Next On Ramp Class Date Starts Monday, May 14th, 2012*

On Ramp is a prerequisite and will prepare you to safely complete a regular class.  A new session will start on Monday, May 14th. These classes run three times a week for two weeks. The next open on ramp will begin May 14th.  There are no more than 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. For all questions please call or email us at:

[email protected] or 508 930 8734

I. Dynamic and Mobility Prep Warm-Up:

Coaches Option x 7 to 10 Minutes
Team Workout Review
II. Lifestyle Phases Strength and Conditioning:
A. Fitness Phase: Level 1 and Level 2
Teams of 4 to complete the following with as many reps as possible of:
10 minute amrap 200 Feet sled drag @ 115/75
10 minute amrap push press @ 15 reps, switch every set @ 95/65
10 minute amrap of 100 meter relay w/ 35/15 lbs sandbags
*One Team Member Works at a time*
B. Competition Phase:
25 Minutes on the Clock:
Run 1 Mile
With Remaining Time complete the following:
10 Pull-Ups
7 Shoulder to Overhead @ 95/65 lbs
12 Sit-Ups
*After Every Set complete 10 Pistols*
Post Results to Comments.