"Free September Saturday + Next Vagabond Beginners Class: September 8th"(8.28.2014)

*Free Saturday September Class Starting in the Fall at Vagabond CrossFit*

We will be offering a special promotion for Vagabond CrossFit and its classes. We will be extending the opportunity for all friends, family, and new clients to attend Vagabond on Saturday mornings for our 9 am class to try and get a good feeling for Vagabond and the community. This will only be for the month of September, so get your friends and family involved and spread the word.


Vagabond CrossFit On Ramp Beginners Class Starts Monday, September 8th, 2014. 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, September 8th, 2014. 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.

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I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
3-5 minutes of dynamic prep movement
3-5 minutes of the following:
run 100 meters
5 face pulls
5 wall angels
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Lactate Work Mono Tester + Moderate Aerobic Session
3 Minute Airdyne Tester:
Max Calories in Time Above—Go Hard! We have been training over the last 6 weeks for this simple tester!
Rest 12 minutes
3 Sets of the following @ High Aerobic Effort:
200 Meter Run or 250 Meter Row
8 Plank Walk-Outs
12 Sit-Ups
8 Box Jumps
12 Burpees
Rest 3 minutes between sets
B. Fitness Phase
Maximum Aerobic Power Sessions
6 Sets of the following: Effort Increases Each Set 70% to 90% of the following:
Run 200 Meters
10 Kettlebell Swings
10 Wall Balls
Row 200 Meters
Rest 90 seconds between sets
Increase effort each set, and see decrease in time each set, until last two, should be consistent time domains
C. Competition Phase
Jerk Intense + Upper Body Pull/Posterior Chain + Aerobic Efforts: Mixed Modal
A. Front Squat, 5-6 attempts, build to tough single.
B. 30 Strict Handstand Push-Ups For Time- 15 Minute Cap
Rest 10-15 Minutes
C. AMRAP Chest to Bar Pull-Ups 1 Set
D. Row 2000 Meter Time Trial
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