"Balanced Bites Seminar, 7:45 am class on Saturday, and Regular Schedule on Sunday"(9.29.2012)

*Change of Schedule this Saturday, September 29th due to Balanced Bites Seminar*

We will be running a 7:45 am class this Saturday, September 29th before the Balanced Bites Seminar for all Vagabond Members.

*You have one week left to register for the Fourth Edition of the Vagabond No Grain Challenge.

Please email below to reserve your spot today and get ready for a Lifestyle Change.*

[email protected]

*Vagabond CrossFit On Ramp Beginners Class Starts Monday, October 22nd, 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 October 22nd . 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.

I. Dynamic and Mobility Prep Warm-Up:

Coaches Option x 5 to 7 Minutes
II. Lifestyle Phases Strength and Conditioning:
A. Fitness and Lifestyle Phase:
CrossFit Tester: Repeatable Failures.
5 Sets of the following:
3 Minutes of the following:
3 Burpees or Plate Jumps
6 Air Squats
9 Kettlebell Swings
*Rest 1 Minute between sets.*
B. Competition Phase:
Aerobic Tester:
30 Minutes on Rower of Max Meters in this Time Period.
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