"Yoga and Running Club this Weekend"(5.31.2012)

Please make donation to the CrossFit For Hope Charity Fundraiser. We have until June 9th to reach our goal as a gym, which we have set at $1500. This is an easy goal to reach with the number of members that we have. Please make a donation and give that child a chance to live a long healthy life that we all encountered at their age. If you look to the right hand side of the webpage, you will see link to make donation. It will ask you to sponsor the affiliate, and you can make your donation there by clicking on it.


Community= Success!

*Vagabond CrossFit On Ramp Program: Our June 4th On Ramp Program is Sold Out. However we are taking people for our following On Ramp, which starts on MONDAY, JUNE 18TH, 2012.*

*Please contact information below to set up your free eval.*

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 June 4th . 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.

*Speciality Classes this Sunday, June 3rd at VBC*

Running Club on Sunday @ 9:10 am

Vagabond Yoga @ 11:00 am

We will be holding two speciality classes this weekend on the same. We will be running our weekly Running Club at 9:10 am on Sunday, and following the 10:00 am CrossFit Group Class, we will be bringing back Vagabond Yoga at 11:00 am. All are welcome to attend this class, and mixes up your training, and gets you to try something different in the meantime.

Coach Andrew and Coach Ross working together during the Team Workout.

I. Dynamic and Mobility Prep Warm-Up:
Coaches Option x 7 to 10 Minutes of Dynamic Prep
Review of MAPS Workout
II. Lifestyle Phases Strength and Conditioning:
A. Fitness Phase: Level 1 and Level 2
12 Minutes @ 80% Aerobic of the following:
10 Thrusters @ moderate weight
5 Burpees
Row 250 Meters
Rest 10:00 Minutes
12 Minutes @ 80% Aerobic of the following:
10 Hang DB Cleans @ moderate weight
7 Box Jumps
14 Walking Lunges
B. Competition Phase:
Rest Day
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