"CrossFit Re-Test"(3.31.2012)

*Vagabond Class Schedule for Saturday, March 31st, 2012*

9:00 am Group Class

10:00 am Vagabond Yoga Class


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

Our Monday, April 2nd On Ramp Class is sold out and ready to go. However, if you want to sign up for the next On Ramp Class starting on Monday, April 23rd, please contact our contact information to reserve your spot today. 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 is on the Horizon*

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]

Andrew doing what he does best.. Be Different!

I. Dynamic and Mobility Prep Warm-Up:
Coaches Option x 10 Minutes- Group Prep Warm-Up
II. Lifestyle Phases Strength and Conditioning:
A. Fitness Phase: Level 1 and Level 2
AMRAP 20 Minutes of:
20 Push Press @ 75/45, 65/35
20 Anchored Sit-Ups
20 Burpees
*Compare to January 21st, 2012*
B. Competition Phase:
Five Rounds for time of:
12 Deadlifts @ 225 lbs/135 lbs
15 Pull-Ups
12 Clean and Jerk @ 135 lbs/95 lbs
15 Knees to Elbows
*Must take the weight off every time, when you go from deadlifts to clean and jerks.*
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