*Tuesday, April 3rd @ 6:35 pm Vagabond Olympic Lifting Class. Check our Blog out for more details on the Workout. Click HERE to see Workout.*

*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]

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

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.

I. Dynamic and Mobility Prep Warm-Up:
5 minutes of movement prep work
+
3 Rounds of:
5 Wall Squats
5 Wall Angels
5 Indian Push-Ups
+
Thor Extension x Foam Roller x 5 Minutes
II. Lifestyle Phases Strength and Conditioning:
A. Fitness Phase: Level 1 and Level 2
Complete the following for time of:
10 Minutes @ 80% of:
10 Thrusters @ 75/45 lbs
Row 250 meters
Rest 10:00 Minutes
10 Minutes @ 80% of:
10 Kettlebell Swings
Run 200 Meters
B. Competition Phase:
A. Handstand Push Ups x 3 AMRAP, Wide Shoulder Stance, rest 3:00 Minutes between sets
B. 15 Push Press @ 115/80 lbs/ 25 second airdyne x 2 sets, rest 5 mins between sets
C. 30 Burpees/30 Box Jumps x 3 sets, rest 4 minutes between sets
Post Results to Comments.