"First Place Winner of No Grain Challenge + No Olympic Lifting Class, but Regular 6:35 pm Class"(7.2.2013)

*No Olympic Lifting Class on Tuesday, July 2nd, but Regular 6:35 pm Class*

*Schedule for Holiday Week*

2. Tuesday, July 2nd: Regular Scheduled Classes

3. Wednesday, July 3rd: Regular Scheduled Classes

4. Thursday, July 4th: 9:00 am Class Only

5. Friday, July 5th: 9:00 am-1:00 pm Open Gym Format

6. Saturday, July 6th: Regular Scheduled Classes

7. Sunday, July 7th: Regular Scheduled Classes

Vagabond CrossFit On Ramp Beginners Class Starts Monday, July 15th, 2013. 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 Monday, July 15th, 2013. There are no more than 6-8  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. Other questions email us at [email protected] or call us at 508 930 8734. Classes 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.

Winner of the Vagabond No Grain Challenge:

First Place: Kate Hughes

The catalyst for joining Vagabond for me was the fact that I was in a “gym rut.” I went to the gym regularly but always did the same routine and lacked the intrinsic motivation to challenge myself. I needed a change so I decided to explore Crossfit. In August 2012 I joined Vagabond and never looked back. The environment at Vagabond is extremely supportive and fun. It has become such an important part of my life, I think my friends and family who do not do Crossfit are very tired of listening to me talk about it! This has been a life-changing experience thanks to the programming, the camaraderie, and probably most importantly, the coaches. The community that exists at Vagabond around health (both fitness and nutrition) is unmatched. I am once again inspired to workout and the recent “no grain challenge” has completely changed the way I think about nutrition. I have learned there is truly a direct correlation between food and physical performance (and how I feel!). A big thank you to the coaches and my fellow Vagabonds for the daily support and push when I need it!

I. Dynamic and Prep Warm-Up:
Competition Phase Prep Warm-Up:
3 minutes zone 1 work
Two Rounds of the following
ghd raises x 8
SA kb dl x 5/side
handstand push up x 5 repetitions
ghd sit ups x 5 repetitions
Lifestyle + Fitness Phase Prep Warm-Up:
3 minutes of z1 work
3-5 minutes of mobility work
*ankles, hips, t-spine
3-5 minutes of workout prep
run 10 meters
Goblet squats x 5 reps
wall angels x 5 reps
II. Phases Strength and Conditioning:
A. Lifestyle Phase:
Lactate Work
6 Sets of the following:
30 seconds of Burpees
30 seconds of DB Thrusters or Barbell Thrusters @ 75/45, 65/33
Rest 3 minutes between sets
B. Fitness Phase:
Maximum Aerobic Power Sessions
For Time of the following:
400 Meter Run or 500 Meter Row
15 Pull Ups
15 Burpees
400 Meter Run or 500 Meter Row
12 Pull Ups
12 Burpees
400 Meter Run or 500 Meter Row
9 Pull Ups
9 Burpees
400 Meter Run or 500 Meter Row
6 Pull Ups
6 Burpees
400 Meter Run or 500 Meter Row
3 Pull Ups
3 Burpees
C. Competition Phase:
Core + Running MAP Based
A. Weighted Plank Hold x 20 seconds x 10 sets, rest 40 seconds between sets.
B. 5 x 200m Run @ 90%, 30 sec walk
5 min rest
3 x 400m Run @ 90%, 1 min walk
5 min rest
GH Sit-ups, 15 fast reps x 5 sets, 1 min
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