"Sunday Funday"(6.17.2012)

No Grain Re-Test on Monday, June 18th: All Day at Vagabond

*The End of Second Vagabond No Grain Challenge will be ending on Monday, June 18th. This was our second No Grain Challenge, and we are excited to see some of the results from some our participants. Remember, the top male and female will win a check for their hard work over the last 50 days. We will be doing the re-testing this Monday, June 18th, and will run a regular scheduled class. We will be doing the re-testing at 6 am, 7:30 am, 9 am, 12 pm, 4:30 pm, 5:35 pm, and 6:35 pm. Myself and Coach Mike will be running the classes throughout the day. We will be doing measuremnts, body fat percentage, and re testing the workouts throughout the day. So get one last weekend of eating clean, and then at the Vagabond Cook Out we will be celebrating with some non-grain food and some adult beverages.*

Coach Mike

*Vagabond CrossFit Schedule for Sunday, June 17th*

8:30 am Vagabond Running Club: You guys will be doing a trail run at Borderland State Park and will be meeting at Vagabond @ 8:15 am.

10:00 am CrossFit Group Class

11:00 am Vagabond Yoga

*Vagabond CrossFit On Ramp Beginners Class Starts Monday, July 9th,  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 June 18th . There are no more than 6-9 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.


I. Dynamic and Mobility Prep Warm-Up:
5 minutes of movement prep work
2 rounds of
wall angles x 10
wall squats x 10
double unders x 20
100 m run
II. Lifestyle Phases Strength and Conditioning:
A. Fitness Phase: Level 1 and Level 2
AMRAP 18 Minutes of the following:
Row 250 Meters
10 Air Squats
15 Box Jumps
B. Competition Phase:
Rest Day
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