"Let The Tide Rise"(3.30.2012)

Vagabond Kids Group Circle!

*Vagabond Yoga Class this Saturday, March 31st @ 10:00 am. Come enjoy our speciality classes!*

*The Next On Ramp Class at Vagabond CrossFit starts on Monday, April 23rd @ 7:30 pm*

Our Monday, April 2nd On Ramp Class is sold out and ready to go. However, if you want to sign up for the next On Ramp Class starting on Monday, April 23rd, please contact our contact information to reserve your spot today. These are 6 small group classes that specialize in assessing clients abilities, and taking them step by step through our program. The first step is to contact us, and set up a free assessement with one of our trainers, and get the low down of Vagabonds Program and what we have to offer. These classes fill up quick, so contact as soon as possible to reserve your spot and get started at Vagabond CrossFit!

Contact us at [email protected] or call us at 508-930-8734.

*The Vagabond No Grain Challenge is on the Horizon*

The Vagabond No Grain Challenge is coming upon us and more details will be posted as the time comes around. We are looking at mid April time as the start date and it will last 50 days long. Our last No Grain Challenge was a huge success, and we saw some great results with Vagabond. For everyone who is new to Vagabond, and the No Grain Challenge, the rules are simple. You are simply going to try to eat No Grains for 50 days. This will be by honor system, and if you slip up and have a grain product, no worries, just get back on track and keep going forward. We will score the winners by most weight lost, inches lost in the hip, and inches lost in the waist. We will also test 3 different workouts, and we will re-test them after the 50 days is up, to see your improvement in these categories. This is meant to be a community build up as well, as everyone struggles with eating clean, and we have so many temptations out there in the world. However, if we join as one gym, and as one group, we can all make it through the 50 days with no problem. If you question yourself if you can make it that long without your precious Grains, then ask other Vagabonds, how they did it, and how they do it now! We want as many people to participate in this Challenge as possible. There will be a 15$ registration fee, where at the end of the challenge the pool of money will given to the top performers in the No Grain Challenge. The only way you can see if you can go without Grains for 50 days is giving it a try, and see what the results bring you!

Email the following contact to reserve your spot and get setup on the No Grain Challenge:

[email protected]


I. Dynamic and Mobility Prep Warm-Up:
5 minutes of movement prep work
ankle and hip mobility
3 rounds of
lunge w/ lat twist x 4/side
wall squats x 5
Pike Sit-Ups x 10
1 Way Shoulder Stretch
II. Lifestyle Phases Strength and Conditioning:
A. Fitness Phase:
Level 1:
A1. Push Press, 3-4 reps @ 12×1 x 4 sets, rest 1:00 minutes
A2. DB Walking Lunges, 8/each leg x 4 sets, rest 2:00 minutes
B. 5 Sets of the following:
Tough N Go Deadlift @ moderate to heavy weight x 8 reps
Run 200 meters
*Rest 1:30 between sets*
Level 2:
A1. Push Press, 3-4 reps @ 12×1 x 4 sets, rest 1:00 minute
A1. DB Walking Lunges, 3 sets of 8/each leg, rest 2:00 minutes
B. 5 Sets of the following:
Tough N Go Deadlift @ moderate to heavy weight x 8 reps
Run 200 meters
*Rest 1:30 between sets*
B. Competition Phase:
A. Build to a tough single in the Hang Power Clean, few sets
B. Jerk, build to a tough single in the Jerk Rack Position, few sets
C. High Bar Back Squat @ 85%, 3 reps x 3 sets @ 21×2(based on 1 rep max)
D. For Time of the following:
30 Ring Dips
30 Box Jumps
30 GHD Sit-Ups
30 DB Squat Cleans @ 45/30 lbs
30 Burpees
30 Row Cals
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