"Lactate Power"(4.20.2011)

Brucey, Old Man River!

*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

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

The Vagabond No Grain Challenge is less than two weeks 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.

The following people have emailed us, if you have not paid for the challenge, do so quickly and soon!

Women: Julie O’Malley, Jaclyn Pacitti, Kelley Moylan, Marcia Bagley, Linda Fernando, Jenn Howard, Melissa Gray, Megan Conners, Lee Harney, Danielle Peterson, Kate Welch, Renee Johnson, Kristin Harrison, Jen Sullivan, Katie Gillooly, Erin Pasquantonio

Men: Michael Fernando, Dave Hobaica, Chris Bradley, Kyle Buresh, Dave Clark I, Chris Benoit, Michael Stickney, Dave Clark II, Alfre Tripolone, Joseph Simonson, Craig Pasquantonio, Larry Fleischman, Jake Sullivan, Frank Ireland, Nick Rasher, Michael Alves

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]

Dave Clark to the second power!

I. Dynamic and Mobility Prep Warm-Up:
5 minutes of movement prep work
3 rounds of
powell raise x 5/side
back extensions x 5
lunge w/ lat reach
Thruster TnG skill work
II. Lifestyle Phases Strength and Conditioning:
A. Fitness Phase: Level 1 and Level 2
A. Front Squat, 5.5.5, Compare to April 13th, 2012
B. Barbell Bent Over Row, 3 sets of 10, work @ moderate weight(heavier than last week)
C. 5 Sets of the following:
9-12 Thrusters @ moderate weight(choose rep scheme to keep you under 80 seconds)
9-12 Burpees(choose rep scheme to keep you under 80 seconds)
*Rest 1:30 minutes between set*
B. Competition Phase:
A. Push Press, Wave Loading,
B. Hang Power Snatch Cluster, 1.1.1 x 5 sets
C. High Bar Back Squat, 3 sets of 5 @ 80%
D. Perform the following:
5 Minutes of Thrusters @ 95/65
4 Minutes of Kettlebell Swings
3 Minutes of Ring Dips
2 Minutes of Burpees
1 Minute of Airdyne Cals
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