*Vagabond Speciality Clinic on Sunday, September 23rd from 9:15 am to 10:00 am. This Speciality Clinic will cost $5, and will be run by RKC Certified Coach, John Dunlap, on the Russian and American Kettlebell Swing. We currently have two spots remaining, please email the following to reserve your spot.
*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 No Grain Challenge Part 3 starting in October*
We will be starting our Third Part of the Vagabond No Grain Challenge on Monday, October 15th, 2012. This will be our third edition of this Challenge, and we have seen great results in the past. The cost of the No Grain Challenge will be $20, and the winner will receive prizes ranging from cash to new clothing apparel from major companies. We will be doing our testing for workouts on Monday, October 8th thru Wednesday, October 10th. More information will be released next week, but please sign up over the next two weeks, to get your name into the Challenge.
PLEASE EMAIL THE FOLLOWING TO RESERVE YOUR SPOT.
I. Dynamic and Mobility Prep Warm-Up:
7 Minutes of Dynamic Mobility Prep
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2 Rounds of the following:
10 Pull on the Rower
15 Air Squats
5 Burpees
II. Lifestyle Phases Strength and Conditioning:
A. Fitness and Lifestyle Phase:
MAP Low Percentage:
Row 500 Meters @ 80% effort
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Rest 5 Minutes
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10 Minutes of the following:
10 Wall Balls
10 Anchored Sit-Ups
Run 200 Meters
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Rest 5 Minutes
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Row 500 Meters @ 80% effort
B. Competition Phase:
Rest Day and Mobility
Post Results to Comments.