"Vote for Linda's Cookies"(6.25.2012)

*Vagabond CrossFit On Ramp Beginners Class Starts Monday, July 9th,  2012. Contact us for more information and to sign up.*

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 July 9th . 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.


*Vagabonds Helping out other Vagabonds Update*

Our very own Linda Fernando, who makes those delicious Paleo Treats that everyone has been getting over the last couple of months is in the process of applying for a $250,00 grant from the government for local businesses. If she gets 250 votes, she will qualify for the grant, and will be one step closer to reaching her goal of expanding her business. She is a big part of Vagabond, and  an avid supporter of Vagabond, and one way we can give back to her is by voting for her business. I have attached the link below to the small businesses of america webpage, and it literally takes two seconds to do. All you have to do is login with your facebook account, and then search LINDAS COOKIES for businesses. Please vote for her business, and let’s get her those 250 votes by July.



I. Dynamic and Mobility Prep Warm-Up:
Coaches Choice x 10 Minutes
II. Lifestyle Phases Strength and Conditioning:
A. Fitness Phase: Level 1 and Level 2
A. Deadlift @ 8 sets of 2 @ 60% effort, rest 45 seconds between sets.
B. DB Tricep Extension @30×1, 3 sets of 6-8 reps, rest 1 minute between sets.
C. Hang Power Clean, 3 sets of 10 reps, do not let go of barbell, go for a heavy but doable weight for all 10 reps, rest 3 minutes between sets.
D. Prowler Pushes @ 100% effort, 20 seconds x 5 sets, rest 3 minutes between sets.
*Cash Out*
Optional assistance core work
50 sit ups any variation
B. Competition Phase:
A. Snatch Balance, build to a heavy single, perfect reps and form, no riding weight down.
B. Clean and Jerk cluster, 2 cleans + 2 jerks, make this doable and concentrate on perfect form.
C. Front Squat, 3 sets of 4-5 reps @20×1, rest 3 minutes between sets.
D. Back Squat, 3 sets of 2-3 reps @ 30×1, rest 2 minutes between sets.
E. GHD Raises, 3 sets of 10-12 reps, rest 90 seconds between sets. Make these perfect. Make sure you perform a perfect back extension, and then bend.
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