"Work it Out"(2.26.2012)

Sheri reaching for her goals...

* Next On Ramp Session Starts on Monday, March 12th and will run for two weeks on Monday, Tuesday, and Thursday*

Our Next On Ramp Beginner’s Class starts on Monday, March 12th at either 10:30 am or 7:30 pm, and will run on Monday, Tuesday, and Thursday. We are still accepting people for this class session, but spots are limited, so please contact Vagabond CrossFit at either [email protected] or call us at 508 930 8734 to schedule your free assessement today.

*My Thoughts on the First Opens Workout*

Overall the First Opens Workout was a complete success within Vagabond CrossFit. I am looking at this solely from a community aspect and the participation that we had during our first CrossFit Opens within the location at Easton, Massachusetts. Put it into perspective, two years ago we had one person sign up for the CrossFit Opens, last year we had 6 people sign up for the CrossFit Opens, and I think about 4 people finished all six workouts. This year we had over 65 people sign up, and participate in the CrossFit Opens Workout for the first week. Overall I could not be happier as a gym owner, and at the end of the day it is about building community, and having people train for something. I just want to say thank you to you all, and let’s make next Saturday even more special!

After the first CrossFit Opens Workout, Mike sits in the top 60 for the Northeast Region.

I. Dynamic and Mobility Prep Warm-Up:
5 minute movement prep work
3 rounds of
trap 3 raise x 4/side, 2020
wall squats x 5
indian push ups x 5
1 Way Shoulder Stretch
II. Lifestyle Phases Strength and Conditioning:
A. Fitness Phase: Level 1 and Level 2
A. Press, two reps on the minute x 7 minutes, choose a tough weight and stay at that weight(Compare to February 6th, 2012)
B. For Time of the following movements:
30 Box Jumps
15 Kettlebell Swings
20 Box Jumps
15 Kettlebell Swings
10 Box Jumps
15 Kettlebell Swings
C. Row @ 80% x 1 Minute x 3 Minutes Rest x 3 Sets
B. Competition Phase:
Rest Day or Make-Up Workout
Post Results to Comments.