"No Olympic Lifting Class this Week + Opens Registration"(2.19.2013)

*No Olympic Lifting Class this Tuesday, February 19th, instead we will run a regular 6:35 pm Group Class.*

*CrossFit Opens and the Following Templates for Each Phase of Training*

At Vagabond we take our programming to the next level, and realize the importance of having a plan of action for the near and far future. As we all know by now, the CrossFit Opens are less than 30 days away, and every Vagabond should take the opportunity to sign up and represent the gym you workout at, which is Vagabond. Through a well designed and carefully thought out program, which is essential to everyones overall goals, but also keeping people here for longevity you will see the benefits of being at Vagabond. The CrossFit Opens are a worldwide event that the new beginner to the elite crossfitter will take part in. At Vagabond, we will have an in house competition as well, where each person in the scaled division will have an opportunity to participate in the workouts, and put a score in through the Vagabond System and CrossFit Opens System. The only way you can take part in the Vagabond Scaled Division(which any athlete can take part in), will have to register through the CrossFit Opens Site, and choose VAGABOND CROSSFIT as your affiliate.


Vagabond CrossFit On Ramp Beginners Class Starts Monday, March 11th, 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, March 11th, 2013. There are no more than 4-6  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 [email protected] 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.

*Congrats to Chrystin Paradis for the Birth of Bella Grace on February 17th!*

I. Dynamic and Mobility Prep Warm-Up:
2-3 minutes of z1 work
4-5 minutes of mobility work
*ankles, hips, upper back, rotational work
3-5 minutes of workout prep
wall angels
double unders
good mornings
waiters walk (locked shoulder)
II. Phases Strength and Conditioning:
A. Lifestyle Phase:
Maximum Aerobic Power Sessions(Two to One Ratio)
10 Sets of the following @ 80% of the following:
30 seconds of Rowing
30 seconds of Burpees
30 seconds of DB Cleans(Hang)
Rest 90 seconds between sets

B. Fitness Phase:
Maximum Aerobic Power Sessions(One to One Ratio)
10 Sets of the following @ 90% effort of the following:
30 seconds of Burpees
30 seconds of Step Down Box Jumps
30 Seconds of Rowing
Rest 90 seconds between set
C. Competition Phase:
LEND Multi + Zone 1 or Light Aerobic
3 sets of the following @ 95% of:
15 Power Cleans @ 115/75
30 Calories Airdyne
Rest 8 Minutes between sets
rest as needed
10 Sets of the following:
30 Seconds of Double Unders
rest 30 seconds
30 seconds of light rowing
rest 30 seconds
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