"Sunday Funday"(3.18.2012)

Grel hitting Opens Workout 12.4!

*Sunday, March 18th Class Schedule: 10:00 am Class Time*

*Next On Ramp(Beginners Class) Starts on Monday, April 2nd, 2012*

The On Ramp on Monday, March 12th is sold out and there are no more spots available. However, we will be starting our next On Ramp Beginner Series on Monday, April 2nd, 2012 at either 10:30 am or 7:30 pm. If you wish to reserve a spot for the next On Ramp Class, please contact us at [email protected] or call us at 508 930 8734 to set up an appointment for your free evaulation and assessement at Vagabond Today! Take the next step to improving your overall health and fitness.

*Vagabond No Grain Challenge*

The Vagabond No Grain Challenge will be making an appearance once again at Vagabond. We will be giving out details, and more information as the time comes around, but we are looking at mid April to be the time we start the Challenge. For all newcomers, who want to lose weight, slim down, and perform better in the gym, this is the challenge to do. We had a huge success rate from our last grain challenge, and we gave our some great prizes. This time the No Grain Challenge will last 50 days, so we can prepare for the summer ahead, and shed some of those unwanted lbs. Not only is this made for weight loss, but we are also trying to build community, and also give you guys a new perspective on how to live this type of lifestyle. The rules are easy and simple, DO NOT EAT GRAINS FOR 50 DAYS! Wait 50 days, and see the results!

Email the following contact to save your spot!

[email protected]


I. Dynamic and Mobility Prep Warm-Up:
5 minutes of movement prep work
*scap retraction, hip mobility, hip ext.
2 rounds of
ghd sit ups x 10
back ext. x 10
wall angels x 10
II. Lifestyle Phases Strength and Conditioning:
A. Fitness Phase: Level 1 and Level 2
A1. Strict Press @ 3110, 3-5 reps x 4 sets, rest 2:00 minutes(Compare to March 11th, 2012)
A2. Handstand Holds, 30 seconds x 4 sets, rest 3:00 minutes
B1. AMRAP Push-Ups(-2) x 3 sets, rest 1:30
B2. KB Swings x 15 reps unbroken x 3 sets, rest 1:30
C. Row @ 1000 meters @ 90%
B. Competition Phase:
Rest Day and Prepare for the Week ahead.
Schedule for Next Week:
Monday: On
Tuesday: On
Wednesday: On
Thursday: Prep Work
Friday: Off
Saturday: Games Open 12.5
Sunday: Off
Post Results to Comments.