"Athlete Development Sign Up and Free Introduction Class this Saturday"(11.15.2012)

Day 32 of VB No Grain Challenge(Last Week of No Grain Challenge)

*Vagabond will be offering our Free Introduction Class this Saturday, November 17th @ 10:00 am. All are welcome to come and attend.* 


*Vagabond CrossFit On Ramp Beginners Class Starts Monday, November 26th, 2012. 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.*

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 November 26th. There are no more than 4-6 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. Claases 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.

*Vagabond Well Being and Development Production Part 1*

December 17th will be the first part of the VB Well Being and Development Production. This will involve caliper testing on each participant. We do 9-10 site testing that gives us insight into the foods your are eating (sensitivities involved, stress levels, sleep patterns, training routines, and lifestyle). From there we will collect date for the second part, which will take place at the end of December. In the second part we will go over the findings, give averages and discuss what the numbers mean. Then we will look to shed some light on adjustments to properly move forward in order to balance any issues there may be. There is a 10 person limit to this. The cost is 40$ per person. If you’d like to participate please email me at [email protected]


I. Dynamic and Mobility Prep Warm-Up:

7 minutes of mobility prep
*ankles, hips, upper back, scap. retraction
5 minutes of
row 100 meters
5-7 air squats
3-5 kb swings
10 double unders
II. Phases Strength and Conditioning:
A. Lifestyle Phase:
Core Rotational/Flexors + Rowing MAP Based(Couple Modalities)
A1. Partner Sit and Up Pass, 20 reps x 3 sets, rest 1:30
A2. Zotman Curls @ 3010, 8-10 reps x 3 sets, rest 1:30
B. 5 Rounds for time of the following:
Row 250 Meters
15 Kettlebell Swings
B. Fitness Phase:
MAP High Percentage(Power Output)
30 seconds/60 seconds/90 seconds
A. 5 Sets of the following @ 90%:
30 Seconds of Rowing(500 Meter Row Pace)
Rest 30 seconds
Rest 5 Minutes
B. 5 sets of the following @ 90%:
Run 100 Meters
6 Burpee Pull Ups (If you can’t do burpee pull ups, sub Target Burpees)
Rest 1:00 minute between sets
Rest 5 Minutes
C. 5 Sets of the following @ 90%:
20 Wall Balls
10 Burpees
Rest 1:00 minute between sets
C. Competition Phase:
Rest Day or Make-Up Day
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