*Vagabond CrossFit On Ramp Beginners Class Starts Monday, July 30th,  2012. Contact us for more information and to sign up.*

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 July 9th . There are no more than 6-9 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.

*Vagabond Yoga will now be offered on Wednesday’s @ 7:30 pm. We will be starting this new class time next Wednesday, July 11th, so put it on your calendar and take advamtage!*

*Saturday, July 7th Vagabond Schedule*

9:00 am Group Class

Haynes

*Vagabond Testimonial by Jeff Smith*

After a couple of years of weight-lifting and physical fitness training in the Army, I started to realize I needed something new. I was finding it difficult to get any motivation to work out, every hour at the gym dragging along slower than the last. I was also getting injuries in my elbows and knees by over-working my joints, doing the same lifts for months at a time with poor form, and I running inefficiently as well.
Vagabond Crossfit and the coaches there exceeded all my expectations. What really impressed me is their dedication to having such a strong focus on having you progress as an athlete. The variety of classes they offer, from olympic lifting, running, kettle bells, and jump-roping in addition to the standard Crossfit-style sessions helped me learn some very valuable skills there I can use for the rest of my life. The very strong sense of community at Vagabond made it a pleasure to come in every day, every single person I met there being extremely supportive and positive.
In four months, I outpaced progress I made in the gym in two years. I broke through plateaus in my deadlift, bench-press, squat and number of pull-ups I could complete. I went from throwing up on my first Crossfit warm-up to being able to make it through full work-outs confidently, while being injury free this entire time. Helping that is thanks to the trainers there, my flexibility is leaps and bounds ahead of where it used to be. I really cannot stress enough how glad I am to have found Vagabond, and look forward to training there in the future.

I. Dynamic and Mobility Prep Warm-Up:

Coaches Option x 7 to 10 Minutes
II. Lifestyle Phases Strength and Conditioning:
A. Fitness Phase: Level 1 and Level 2
“Fitzgerald Tester”
AMRAP 15 Minutes of the following:
15 Kettlebell Swings
15 Burpees
B. Competition Phase:
AMRAP 20 Minutes of the following:
1 Rope Climb @ 15 Feet
1 Heavy Power Clean
Run 400 Meters
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