*The Opens are over, Now What?*
*The 2012 CrossFit Opens are over, and overall we had a very successful five weeks as gym, and I cannot be any prouder and happier for all my Vagabonds. The growth of the community over the last five weeks has been outstanding, and this was my number one goal, to grow our community for the better and for the long term. Now you might asking yourself, what is next? The great thing about Fitness and Health, there is something always to accomplish or achieve down the road. You might want to conquer that next road race, or take on the 50 Day No Grain Challenge, or go hike a mountain. Whatever it is, Vagabond will get you ready for it! Here we want to set goals, and aspire to reach those goals through hard work, dedication, and through the help of our community, anything is possible! Without goals in our life, then realistically we have nothing to live for, or shoot for in our lives. We want everyone at Vagabond to have some goals in their head, and really think of what you want to accomplish over the next few months. Take one step at time, and keep going forward!*
Group of Vagabonds!
*Sunday, March 25th 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!
I. Dynamic and Mobility Prep Warm-Up:
5 minutes of movement prep work
*scap retraction, hip mobility, hip ext.
+
2 rounds of
wall squats 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. Shoulder Press @ 3011, 3-5 reps x 4 sets
A2. Ring Holds x 15 seconds x 4 sets, rest 2:00 minutes
B1. AMRAP(-1) Push-Ups x 3 sets
B2. KB Swings x 20 reps unbroken x 3 sets
C. Row @ 90% x 1500 meters
B. Competition Phase:
For Time of the following:
Run 400 meters
Overhead Squats x 15 reps @ 135 lbs
Run 400 meters
Overhead Squats x 12 reps @ 115 lbs
Run 400 meters
Overhead Squats x 9 reps @ 95 lbs
Run 400 meters
Overhead Squats x 6 reps @ 75 lbs
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