*Last Day of the Vagabond No Grain Challenge*

The last day of the Fourth Session of the Vagabond No Grain Challenge will be coming to an end on Friday. We have received dozens of before and after pictures of some of our Vagabonds, and the changes have been quite amazing in such a short period time of 30 days. Remember, the No Grain Challenge is not just about weight loss, but also a way to allow people a chance to begin a different Lifestyle Choice within their lives. It allows us to reveal the importance of choosing a healthy way of eating, and living a clean lifestyle within your lives. I encourage all Vagabonds to continue this Lifestyle Choice, and reap the benefits of your hard work!

We will be posting pictures of some of the Vagabonds who participated in the No Grain Challenge to show their hard work and the results that came along with their choice of participating in this Challenge!

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 5-6  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 vbcrossfit@gmail.com 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.

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
+
3-5 minutes of mobility work
*ankles, hips, t-spine
+
3-5 minutes of workout prep
trap 3 raise
strict push ups
wall squats
ghd sit ups
II. Phases Strength and Conditioning:
A. Lifestyle Phase:
Vagabond No Grain Challenge Workout # 4
Lactate Tester
For Time of the following:
30 Kettlebell Swings @ 44/26
20-30 Burpees
40 Calories on Airdyne(Men)/30 Calories on Airdyne(Women)
Compare to May 17th, 2013
B. Fitness Phase:
Vagabond No Grain Challenge Workout # 4
Lactate Tester
For Time of the following:
30 Kettlebell Swings @ 55/35
30 Burpees
40 Calories on Airdyne(Men)/30 Calories on Airdyne(Women)
Compare to May 17th, 2013
C. Competition Phase:
Jerk Intense + Front Squat/Pull Up + Upper Body Press/Row LP2 + Squat Cond
A. Clean and Jerk @ 65%, technique and skill work, 7 sets of 1.
B. Speed Front Squat @ 20×1 @ 55% plus 40 lbs of chains, 10 sets of 2 repetitions, rest 1 minute between sets.
C1. Push Press Cluster @ moderate weight, 2.2.2 x 3 sets, rest 1:30
C2. Airdyne @ 100%, 45 seconds x 3 sets, rest 1:30
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