"Running Club, Open Gym Format, and Powerlifting on Sunday"(10.7.2012)

*Vagabond CrossFit On Ramp Beginners Class Starts Monday, October 22nd, 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 October 22nd . 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.

*Vagabond Schedule for Sunday, October 7th*

Vagabond Running Club @ 8:30 am

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

Vagabond Powerlifting @ 10:00 am. CLICK HERE FOR WORKOUT.

Proper Stretching

I. Dynamic and Mobility Prep Warm-Up:
Coaches Option during Open Gym Format.
II. Lifestyle Phases Strength and Conditioning:
A. Fitness and Lifestyle Phase:
Make-Up Workout, Work on Skills or Progressions, or Perform Workout on Board for Sunday.
Complete the following for time of:
21-15-9 of:
Thrusters @ moderate weight
Box Jumps @ tall height
B. Competition Phase:
Rest Day
Post Results to Comments.