"Vagabond Toy Drive/Children's Hospital/Benefit Workout"(12.10.2013)

*Vagabond CrossFit and Flynn’s Farm Team Up for Donation Drive for Children’s Hospital*

*Benefit Workout on Saturday, December 21st @ 9:00 am*

*Click HERE for more information.*

This holiday season Vagabond is holding a toy and supply drive to benefit The Boston Children’s Hospital Child Life Specialists. We are doing this in partnership with Flynn’s Family Farm, as this organization is very special to Jessy Flynn and her family. Children’s Hospital holds a special place in her family’s heart and has been a large part of her daughters’ life for the past 6 years. The sole purpose of the hospital’s Child Life Specialists is to help kids feel more comfortable and less scared during their time at the hospital. They bring the little patients toys, books, and crafts to enjoy in their hospital rooms. Because of health and sanitary reasons, once an item enters a patient’s room, they cannot not be used again by other children, so it is given to that child to take home. Jessy truly believes, “When a child is happy, they have a much greater chance of becoming healthy.”


Vagabond CrossFit On Ramp Beginners Class Starts Monday, January 6th, 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.*

*We will be running Specials for our Beginners Class in  January. The cost of the Beginners will be only $99.*

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, January 6th, 2013. There are no more than 5-6  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. 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:
Competition Phase Prep
3 Minutes of Zone 1 Work
6-8 Minutes of the following:
Hip Mobility + Shoulder Mobility
4-6 Minutes of the following:
Row 100 Meters
Run 100 Meters
10 Goblet Squats @ 30×1
Lifestyle + Fitness Phase Prep
3 Minutes of Zone 1 Work
3-5 Minutes of the following:
Dynamic Prep + Coach’s Option
4-6 Minutes of the following:
Row 100 Meters
3 Burpees
5 Air Squats
7 Indian Push Ups
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Squat Intense/Upper Body Pull/Core + Mono Aerobic Based
A1. High Bar Back Squat @ 20×1, 2 reps x 5 sets, rest 1:30 between sets.
A2. Strict Mixed Grip Pull Ups @ 20×1, 4-8 reps x 5 sets, rest 1:30 between sets.
Scale to the following movements
Advanced: AS RX
Intermediate: Negatives + Curls
Beginner: Ring Rows + Curls
B. 14 Sets of the following on Airdyne Machine:
90% @ 30 seconds
50% @ 30 seconds
B. Fitness Phase
Maximum Aerobic Power Multi Sets
10 Minute AMRAP @ 90% of the following:
Row 200 Meters or Airdyne 5 Calories
7 Hand Release Push Ups
9 Air Squats
Rest 5 Minutes
10 Minutes AMRAP @ 90% of the following:
Row 200 Meters
5 Barbell Push Press @ 115/75, 95/65, 75/45
7 Box Jumps Step Down
C. Competition Phase
Upper Body Push CP/Upper Body Pull CP + Upper Body Pull/Upper Body Push
A1. Push Press Cluster of Blocks @ moderate weight, 1.1.1 x 4 sets, rest 2-3 minutes between sets.
A2. Weighted Mix Grip Pull Ups Cluster @ 20×1, 1.1.1 x 4 sets, rest 2-3 minutes between sets/rest 5 seconds between cluster repetitions
B1. Strict Press AMRAP(105-135 for Men/65-80 for Women) x 4 sets, rest 15 seconds
Choose a weight that can be done for more than 8 repetitions every set
B2. Chin Over Bar Pull Ups, 15-25 reps x 4 sets, rest 2 minutes and 30 seconds between sets.
C. Airdyne 40 seconds all out x 3 sets, rest 4-5 minutes between sets.
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