*This Saturday, September 22nd @ 9:00 am, we will be doing one of our Vagabond Partner Workouts, so make sure you are here to work alongside your fellow Vagabonds!*

*Vagabond CrossFit On Ramp Beginners Class Starts Monday, October 1st, 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 October 1st . There are no more than 4-6  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. Claases 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.

*Vagabond No Grain Challenge Part 3 starting in October*

We will be starting our Third Part of the Vagabond No Grain Challenge on Monday, October 15th, 2012. This will be our third edition of this Challenge, and we have seen great results in the past. The cost of the No Grain Challenge will be $20, and the winner will receive prizes ranging from cash to new clothing apparel from major companies. We will be doing our testing for workouts on Monday, October 8th thru Wednesday, October 10th. More information will be released next week, but please sign up over the next two weeks, to get your name into the Challenge.

PLEASE EMAIL THE FOLLOWING TO RESERVE YOUR SPOT.

[email protected]

I. Dynamic and Mobility Prep Warm-Up:
7 minutes of mobility prep work
+
3 rounds of
db curl to press x 5/each side
7 burpees
10 box jumps
15 squats
*Increase Intensity Every Set, 70%, 80%, 90%
II. Lifestyle Phases Strength and Conditioning:
A. Lifestyle and Fitness Phase:
Squat/Pull + Lactate Endurance Tester
A1. High Bar Back Squat @ 20×1, 1-2 reps x 4 sets, rest 2 minutes, make these tough.
A2. Supinated Weighted Pull Up Cluster , 1.1.1.1.1 x 4 sets, rest 2 minutes
*Scaled can do strict supinated pull ups or with a band. I would like to see people do negative pull ups @ 30×1, this means they pull right up with assistance from trainer, and thent hey hold for 1 second at toop, then 3 seconds downs. They can do this as clusters as well.*
B. 5 Sets of the following for time of:
7 touch N go deadlifts @ easy to moderate weight
6-10 Burpees
B. Competition Phase:
Jerk Intense + Bend/Press/ Pull CP Battery + Single Leg/Posterior Chain Work
A. Split Jerk @ 70% x 2 reps x 3 sets, Split Jerk @ 75% x 2 reps x 3 sets, Split Jerk @ 80% x 1 rep x 5 sets, rest as needed.
B. Speed Deadlifts @ 50%, 8 sets of 2 reps, rest 45 seconds, Bands can be used…
C1. Power Clean Cluster, 1.1.1 x 10 sets, rest 1 minute.
C2. Close Grip Bench Press @ 20×1, 1 rep x 10 sets @ 40 lbs of chains, make tough, rest 1 minute.
C3. Weighted Pronated Pull Ups Cluster, 1.1 x 10 sets, rest 1 minute.
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