"Marathon Monday-Reduced Schedule"(4.16.2012)

Muscle Up Ross!

*Monday, April 16th, 2012 Reduced Schedule: 9:00 am, 12:00 pm, and 4:30 pm Group Classes*

*For any Vagabonds, who are over the age of 40, and wants to get a little competition in their lives, there will be a Master’s Competition for all levels in Rhode Island in June. This is a great way to challenge yourself, and represent Vagabond CrossFit.

Click HERE to sign-up and see age divisions.

*Next On Ramp Class Date Starts Monday, April 23rd, 2012*

On Ramp is a prerequisite and will prepare you to safely complete a regular class.  A new session will start on Monday, April 23rd. These classes run three times a week for two weeks. The next open on ramp will begin April 23rd.  There are no more than 10 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 will start on Monday, April 30th, 2012.*

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
3 rounds of
5 thrusters
5 shoulder taps
5 indian push ups
5 wall squats
90 Degree Quad Stretch
II. Lifestyle Phases Strength and Conditioning:
A. Fitness Phase: Level 1 and Level 2(Check the different levels for workouts)
A. High Bar Back Squat, 5-5-5, work to a heavy set of 5
B. Weighted Pull-Ups, 3 sets of 4-6 reps(Level 2)
Strict Pull-Ups, 3 sets of 6-8 reps(Level 1)
3 Sets of 3-5 reps @ Negative Pull-Ups @ 32Ax(Level 1 Beginner)
C. 6 Sets of the following movements:
3 Touch N Go Clean and Jerks(weight goes up on each set)
Sprint 150 Meters
*Rest 2:00 Minutes between sets*
B. Competition Phase:
A. Clean Pulls @ 90%, 3 x 3
B. Build to a moderate to heavy 1 rep in the Squat Clean
C. Front Squat, 3 sets of 5 reps @ 80% of best front squat
D. 4 Rounds for time of:
10 Thrusters @ Heavy Weight( Recommended 125-135 lbs/85-95 lbs)
10 Pull-Ups
Run 200 Meters
Post Results to Comments.