"Burpees + Rowing"(4.23.2012)

The No Grain Challenge Starts on Monday, April 30th, 2012.... Are You Ready to take on the Challenge?

*The Vagabond No Grain Challenge Starts on Monday, April 30th*

The Vagabond No Grain Challenge is exactly one week away. We will be doing our testing on Monday, April 30th, where we will do measurements, body fat percentage, and testing 3 areas of fitness. The last day you can register for the No Grain Challenge will be Friday, April 27th, so please email us with your name, so we can add you to the list. The cost of the Challenge is 15$, so please get us the money by Friday, April 27th to ensure you will be participating in the Challenge. Please plan your schedule to get tested on Monday, April 30th, as we will have an Open Gym style all day and night to allow everyone to get tested.

Please email us to get in on the Vagabond No Grain Challenge, you will not be disappointed, and will give you something to shoot for and to set some goals.

[email protected]

*Next On Ramp Class Date Starts Monday, May 14th, 2012*

On Ramp is a prerequisite and will prepare you to safely complete a regular class.  A new session will start on Monday, May 14th. These classes run three times a week for two weeks. The next open on ramp will begin May 14th.  There are no more than 8  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. For all questions please call or email us at:

[email protected] or 508 930 8734

Mike is ready for the No Grain Challenge. However in less than two months and Grain Free, he is down over 25 lbs.. Great Job Mike!

I. Dynamic and Mobility Prep Warm-Up:
5 minute of movement prep work
*hip/ankle mobility
2 rounds of
5 kb dl
5 kb swings to eye level
5 kb goblet squats
3/each side Turkish Get-Ups
II. Lifestyle Phases Strength and Conditioning:
A. Fitness Phase: Level 1 and Level 2
A. Close Grip Bench Press(within 12-16 inches grip width), 3 x 3 @ 21×2, rest 3:00 minutes between set
B. Deadlift @ 55% of your best 1 rep max, 8 sets of 3, rest 1:00 minute between sets
C. 6 Sets of the following:
Row 25 seconds hard as possible
Burpees x 35 seconds as fast as possible
*Rest 3 Minutes between sets*
B. Competition Phase:
A. Clean Grip Deadlift, 3 x 3 @ 90% of best clean
B. Front Squats, 3 sets of 5 @ 32×1
C. Strict Press @ 3110, 2-4 reps x 3 sets
D. For Time of the following:
50 Burpees
Row 1000 meters
35 Squat Cleans @ 135/95 lbs
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