"Sunday Open Gym Format and Second Day of Southie Garage Games"(11.11.2012)

Day 28 of VB No Grain Challenge

*Sunday, November 11th, 2012 Class Schedule*

9:00 am to 11:00 am Open Gym Format

(No Running Club or Powerlifting Class due to Garage Games)


*Toys for Tots Donations will be running from this time until Mid-December Time. They accept all new gifts, which should be unwrapped, so they can decipher what presents go to which child. This is a great organization, and something all Vagabonds should be donating to within the next few weeks!*


*Vagabond CrossFit On Ramp Beginners Class Starts Monday, November 26th, 2012. Contact us for more information and to sign up. These sell out fast, so get in contact as soon as possible to reserve your spot today.*

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 November 26th. 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.


I. Dynamic and Mobility Prep Warm-Up:
Coaches Option x 7 to 10 Minutes
II.Phases Strength and Conditioning:
A. Lifestyle and Fitness Phase:
Make-Up Workout, Aerobic Restoration on rowing machine, airdyne, or run, and/or Workout on Board.
B.Competition Phase:
Rest Day: Get nutrition ready for the week, mobilization, and mental prep.
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