"Speciality Classes this Weekend and Balanced Bites Seminar at Vagabond"(9.13.2012)

*Speciality Classes This Weekend @ Vagabond*

Saturday, September 15th: Vagabond Gymnastics @ 10:00 am

Sunday, September 16th: Vagabond Running Club @ 8:30 am

Vagabond Powerlifting Class @ 10:00 am

Vagabond Kettlebell Class @ 11:00 am

*Vagabond CrossFit On Ramp Beginners Class Starts Monday, October 1st, 2012. Contact us for more information and to sign up.*

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 1st . 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 will be Hosting The Balanced Bites Seminar on Saturday, September 29th, 2012*

Here at Vagabond CrossFit on Saturday, September 29th, we will be hosting the ladies from the world acclaimed Balances Bites Seminar. If you want to dial in on your Nutrition and get the information that you need to clean up your lifestyle, then this is the seminar to attend. They only come to the Northeast Region once a year, and we are lucky enough to be able to host them at Vagabond CrossFit. The early bird special only lasts for another two days, so please get on this and sign up today. All of us want the best information out there to help with our nutrition questions, and give us more insight into a well balanced way of living, then do yourself a favor and sign up for this seminar. You can sign up by clicking on the link to the right of the webpage or click below.



I. Dynamic and Mobility Prep Warm-Up:
5 Minutes of Mobility Prep Work
2 Rounds of the following:
5 Wall Angels
5 Banded Good Mornings
5 Air Squats
II. Lifestyle Phases Strength and Conditioning:
A. Fitness Phase and Lifestyle Phase:
Maximum Aerobic Power Sessions
10 Minutes of the following:
10 Goblet Squats
10 Kettlebell Swings
20 Double Unders or 40 Single Unders
Rest 5 Minutes
10 Minutes of the following:
Row 150 Meters
10 Burpees
10 Step Down Box Jumps
Rest 5:00 Minutes
10 Minutes of the following:
Run 200 Meters
10 Barbell Push Press @ moderate weight
10 Wall Balls
B. Competition Phase:
Rest Day and Mobility
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