"July 4th, Independence Workout @ 9:00 am + Third Place in Vagabond No Grain Challenge"(7.4.2013

*Schedule for Thursday, July 4th, 2013*

9:00 am Class Only + Babysitting @ 9:00 am

Come in and start your Holiday Day off right by honoring one of the biggest holidays in America by taking part in the Third Annual Vagabond Independence Workout!

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.

*Third Place Finisher in the Vagabond No Grain Challenge*

Jaimie Ippolito

Since starting Vagabond and eating ‘no grains’ it has had a huge impact on my life and my career. I like going to the 6am class, for the most part, because I feel like my day is much more productive when I do CF in the morning. The coaches are awesome have been very helpful pushing me to my potential when I feel I had reached my limit. Even with working 45-50 hours a week I still want to get to class 5 days a week. I don’t think I have ever felt this good about myself mentally and physically even compared to when I was working out constantly playing a college sport. I sleep better, I’m in a better mood all day, and think I am a better nurse practitioner after starting my morning out at Vagabond.

As for eating ‘no grains’, at first I thought it would be impossible to do with work and life. All it really takes is taking the time to prep your food for the week and making healthy choices. On the weekends it’s just having the will power when out to dinner etc. to avoid grains which is actually easier now than I had anticipated. Now that I have been no grain for about 6 weeks I really have no interest in changing the way I am eating because I feel so much more energetic and better about myself. I am thankful to be part of the community at vagabond which is also a huge part of what makes me want to show up every day!

Before Picture 

After Picture

I. Dynamic and Mobility Prep Warm-Up:
Coaches Option x 7 to 10 Minutes
Coaches Review of “Independence Workout”
II. Phases Strength and Conditioning:
A. Lifestyle Phase:
CrossFit Tester
AMRAP 20 Minutes of the following:
Run 400 Meters or Row 500 Meters
5 KB Deadlifts
15 Air Squats
B. Fitness Phase:
Aerobic Tester
AMRAP 20 Minutes of the following:
Run 400 Meters or Row 500 Meters
5 Power Cleans @ Moderate Weight
15 Air Squats
C. Competition Phase:
Rest Day
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