"Jump Rope Class and Seminar this Weekend at VBC"(4.25.2012)



*Vagabond CrossFit Kids Program on Wednesday, April 25th @ 3:45 pm. Click HERE for Workout of the Day.*

*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

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.


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

The Vagabond No Grain Challenge is exactly one week 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]

On Rampers

*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


I. Dynamic and Mobility Prep Warm-Up:
5 minutes of movement prep work
2 rounds of
wall squats x 5
wall angels x 5
single unders x 30
II. Lifestyle Phases Strength and Conditioning:
A. Fitness Phase: Level 1 and Level 2
A. Hang Power Cleans, 3 sets of 3, work to set of 3, concentrate on speed
B. Front Squat @ 30×1, 3 sets of 6-8 reps, rest 2:00 minutes(Compare to March 21st, 2012)
C. 4 Sets of the following:
7  Touch N Go Hang Power Cleans(go up in weight each set)
Sprint 150 Meters
Rest 3:00 Minutes between sets.
B. Competition Phase:
8 Minute AMRAP of:
15 Push Press @ 75/45
1 minute GHD Sit-Ups
1 Minute Double Unders
Rest 6:00 Minutes
8 Minute AMRAP of:
15 Sumo Dead High Pulls @ 75/45
1 Minute Box Jumps
200 Meter Run
Rest 6:00 Minutes
8 Minute AMRAP of:
1 Min Max Row
10 Pull-Ups
5 Handstand Push Ups
Post Results to Comments.