"Jump Rope Class @ 6:30 pm and Balance Bites Seminar Coming to Vagabond"(4.27.2012)

Chris having some fun at the CrossFit Kids Program..

*Vagabond CrossFit Teams up with Molly Metz, world class jump rope champion, by offering Jump Rope Classes all weekend*

We will be offering two different styles of Jump Rope Classes this weekend at Vagabond CrossFit. The first edition will be a jump rope class that will last one hour long, and will geared towards a class setting, and trying something different out in the terms of a jump rope class. The cost of the class will be 10$, and it will last one hour long. You may pay at the door, and get ready for a good time.

The Jump Rope Class will be on Friday, April 27th @ 6:30 pm

$10 at the door for Friday Night Class!

The second style class will be a seminar that will last two hours long, and will be geared towards a classroom setting, where you will be taught the finer points of the jump rope and double under technique. Molly Metz is a world class jump rope champion, and will be giving world class instructions to anyone who attends this seminar. She also is giving us a discounted rate for the jump rope seminar, so please take advantage of this opportunity, and sign and register as soon as possible. If you want to get better at jump roping, and get some great instruction from the best in the world, then do yourself a favor and sign up for this seminar and course.

The Jump Rope Seminar will be on Sunday, April 29th from 2:30 pm to 4:30 pm.


*Balance Bites Nutrition Seminar on Saturday, September 29th from 9:00 am to 5:00 pm*

The Balanced Bites Nutrition Seminar Team will be making its way to Vagabond CrossFit on Saturday, September 29th from 9:00 am to 5:00 pm. This will be a once in a lifetime opportunity to work with some of the best nutritionalist in the world, and some great professionals. They will break down everything from sugar detox diets, to recipes, to anything that you can imagine, that will help you with your eating and they lifestyle that you want to live. There will be an early bird special for those who want to sign up and get their spot saved. This will sell out fast, so sign up now and reserve spot now!


*The Vagabond No Grain Challenge Starts on Monday, April 30th*

The Vagabond No Grain Challenge is less than three days away. We will be doing our testing on Monday, April 30th, where we will do measurements, body fat percentage, and testing 3 areas of fitness. The last day you can register for the No Grain Challenge will be Friday, April 27th, so please email us with your name, so we can add you to the list. The cost of the Challenge is 15$, so please get us the money by Friday, April 27th to ensure you will be participating in the Challenge. Please plan your schedule to get tested on Monday, April 30th, as we will have an Open Gym style all day and night to allow everyone to get tested.

Please email us to get in on the Vagabond No Grain Challenge, you will not be disappointed, and will give you something to shoot for and to set some goals.

[email protected]

*Next On Ramp Class Date Starts Monday, May 14th, 2012*

On Ramp is a prerequisite and will prepare you to safely complete a regular class.  A new session will start on Monday, May 14th. These classes run three times a week for two weeks. The next open on ramp will begin May 14th.  There are no more than 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. For all questions please call or email us at:

[email protected] or 508 930 8734

JunkYard Dawg Warm-Up

I. Dynamic and Mobility Prep Warm-Up:
5 Minutes of Movement Prep
3 Rounds of the following:
10 Wall Squats
10 Wall Angels
10 PVC Overhead Squats
1 Way Shoulder Stretch
II. Lifestyle Phases Strength and Conditioning:
A. Fitness Phase: Level 1 and Level 2
A. Shoulder Press @ 3011, 3-5 reps x 4 sets, rest 2:00 minutes
B. DB Bent Over Row, 3 sets of 8 reps @ 31×1
C. 6 Sets of the following:
30 Seconds Kettlebell Swings
30 Seconds Burpees
*Rest 2:30 between sets*
B. Competition Phase:
A. Snatch Push Press, work to a heavy set of 1
B. Snatch Balance, work to a heavy set of 1
C. High Bar Back Squat , 3 sets of 5 @ 32×1
D. D. 10-9-8-7-6-5-4-3-2-1 of:
Power Snatch @ 125 lbs/85 lbs
Weighted Ring Dips(choose a weight that is doable, but tough)
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