"April Brings a Time of Change"(4.2.2012)

Community is the Key to a Successful Gym!

*A CrossFit Journey for Us All*

As the CrossFit Opens ended a little less than 10 days ago, I am still amazed by all of you who participated, and cannot be any happier as a gym owner. I look back two years ago, and being in the Garage, where Vagabond started, and still everyday tell myself how lucky I am to be around great people and such a great community. You guys make me happy everyday, and love my job.

Here is a breakdown of the Opens in my own journey:

The Five Weeks were long and tough, and they brought us joy and tears,

but we overcame our fears.

The First week brought us Burpees, which we had to jump for our lives,

and at the end felt like someone stuck us with a knife.

The Second Week brought us Heavy Snatches, and at the

end we all met our match.

The Third Week was a challenge with a triplet and a whole lot of fun,

and at the end had us screaming we are done!

The Fourth Week brought us a whole lot of legs,

 and by the end I think we were all thinking our legs felt like KEGS!

The Fifth and Final Week we came so far,

 and at the end we all finished passing the bar! 


*The Next On Ramp Class at Vagabond CrossFit starts on Monday, April 23rd @ 7:30 pm*

 These are 6 small group classes that specialize in assessing clients abilities, and taking them step by step through our program. The first step is to contact us, and set up a free assessement with one of our trainers, and get the low down of Vagabonds Program and what we have to offer. These classes fill up quick, so contact as soon as possible to reserve your spot and get started at Vagabond CrossFit!

Contact us at [email protected] or call us at 508-930-8734.

*The Vagabond No Grain Challenge will start on Monday, April 30th, 2012.*

The Vagabond No Grain Challenge is coming upon us and more details will be posted as the time comes around. We are looking at mid April time as the start date and it will last 50 days long. Our last No Grain Challenge was a huge success, and we saw some great results with Vagabond. For everyone who is new to Vagabond, and the No Grain Challenge, the rules are simple. You are simply going to try to eat No Grains for 50 days. This will be by honor system, and if you slip up and have a grain product, no worries, just get back on track and keep going forward. We will score the winners by most weight lost, inches lost in the hip, and inches lost in the waist. We will also test 3 different workouts, and we will re-test them after the 50 days is up, to see your improvement in these categories. This is meant to be a community build up as well, as everyone struggles with eating clean, and we have so many temptations out there in the world. However, if we join as one gym, and as one group, we can all make it through the 50 days with no problem. If you question yourself if you can make it that long without your precious Grains, then ask other Vagabonds, how they did it, and how they do it now! We want as many people to participate in this Challenge as possible. There will be a 15$ registration fee, where at the end of the challenge the pool of money will given to the top performers in the No Grain Challenge. The only way you can see if you can go without Grains for 50 days is giving it a try, and see what the results bring you!

Email the following contact to reserve your spot and get setup on the No Grain Challenge:

[email protected]

Drill Sgt Ross, laying down the Law!

I. Dynamic and Mobility Prep Warm-Up:
5 minutes of movement prep work
3 rounds of
Unweighted good mornings x 10
PVC Push Press x 10
air squats x 10
1 Way Shoulder Stretch
II. Lifestyle Phases Strength and Conditioning:
A. Fitness Phase: Level 1 and Level 2
A1. Push Press, 3-3-1-1-1, build to a heavy single(Compare to March 14th, 2012), rest 60 seconds
A2. DB Split Lunges, 6/each leg x 5 sets, rest 60 seconds between sets.
A3. Sit-Ups x 15 reps x 5 sets, rest 90 seconds
B. 6 Sets of the following:
5 Front Squats @ 115/85 lbs, 95/65 lbs
Run 200 Meters
*Rest 2:00 Minutes between sets*
B. Competition Phase:
A. Hang Squat Snatch @ 70%, 3 x 3, rest 1 min
B. Hang Squat Snatch @ 80%, 3 x3, rest 2 min
C. Front Squat @ 21×1, 3.3.3, rest 1 min
D. For Time of the following:
Run 400 meters
21 Burpee Pull Ups
Run 400 meters
18 Burpee Pull-Ups
Run 400 meters
15 Burpee Pull-Ups
Post Results to Comments.