"Running Club, Open Gym Format, and Powerlifting Class"(11.4.2012)

Day 21 of VB No Grain Challenge



Sunday, November 4th Class Schedule

8:45 am Vagabond Running Club

9:00 am to 11:00 am Open Gym Format

10:00 am Powerlifting Class. CLICK HERE FOR WORKOUT.

*The Vagabond No Grain Challenge Hits Two More Weeks*

The Vagabond No Grain Challenge currently has two weeks remaining in its tenure. We have been hearing people talk about their so far accomplishments over the last three weeks, and we are excited at trainers and a group of professionals to see the results of everyone on the scale, but also during the programmed workouts. Reminder there are only two weeks left, so keep strong, and keep your eyes on the prize in front of you. This is not just a weight loss competition, but its built to give people an idea of how to eat a clean and healthy lifestyle during their stay at Vagabond. The goal of the No Grain is to give you longevity in your health and also a basis of where to begin your new way of LIFE.


*Vagabond CrossFit On Ramp Beginners Class Starts Monday, November 26th, 2012. 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 November 26th. 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. Claases 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.

*Below one of our member, Larry, Before and After Pictures, and Final Results after 50 Day No Grain Challenge*




Total Results:
Weight Loss: 12 lbs
Body Fat Percentage: 5%
Waist Loss: 2.5 inches
Hip Loss: 1.5 inches
Total Increase Deadlift 3 Rep Max: 10 lbs
Total Seconds Improved on 400 Meter Sprints: 23 Seconds
Total Improvement on “Fran” Workout: 1 Minute and 53 Seconds

I. Dynamic and Mobility Prep Warm-Up:

Coaches Option x 7 to 10 Minutes
II. Phases Strength and Conditioning:
A. Lifestyle and Fitness Phases:
Open GyM Format: Make-Up Workout, Perform Workout on the Board, Powerlifting Class, or Aerobic Recovery/
B. Competition Phase:
Rest Day
Post Results to Comments.