"Take Care of Your Body"

Jay B.

*Vagabond CrossFit Olympic Lifting Class on Tuesday, April 24th @ 6:35 pm. Click HERE to see Workout.*

We will be hosting Molly Metz on Friday, April 27th @ 6:30 pm for her Jump Rope Class.

We will also be hosting Molly Metz for her Jump Rope Seminar on Sunday, April 29th from 2:30 pm to 4:30 pm. This will be a seminar on how to jump rope, and perfect your double unders. This is a seminar offered by the world’s best Jump Roper. Take advantage of the discounted price @ 30$. This is a once and a lifetime opportunity, and she has discounted the price for us as well. Click Below to sign up on the Registration Link.


*Ice What is it Good For? Absolutely Everything!*

While at Vagabond, you might experience some soreness, or flare up of small injuries that maybe be a simple problem with inflammation of the body. You will hear most people say they put heat on the affected area that is causing the pain. This is one big NO-NO, heat causes the increased leakage of blood and serum into the affected area, and in turns widens the capillaries in your body, and in turns causes more inflammation in the affected area. Heat is best applied to the area after about 48 hours of icing. Heat can be used before a workout, as it loosens up the muscles and joints in the body, but should not be used as a recovery tool for an injury. Ice is the best way to go because it limits the leakage of blood and serum into the capillaries, and in turns prevents swelling. Here is a good acronym that you can use for your recovery tool:

Rest- Minimize the injury by resting

Ice- Use ice to stop the swelling

Compression- Use a compression wrap

Elevation- Raise body part to decrease swelling.

*Use Ice to help with these minor injuries, and be smart, and take care of your body.*

*The Vagabond No Grain Challenge Starts on Monday, April 30th*

The Vagabond No Grain Challenge is exactly one week away. We will be doing our testing on Monday, April 30th, where we will do measurements, body fat percentage, and testing 3 areas of fitness. The last day you can register for the No Grain Challenge will be Friday, April 27th, so please email us with your name, so we can add you to the list. The cost of the Challenge is 15$, so please get us the money by Friday, April 27th to ensure you will be participating in the Challenge. Please plan your schedule to get tested on Monday, April 30th, as we will have an Open Gym style all day and night to allow everyone to get tested.

Please email us to get in on the Vagabond No Grain Challenge, you will not be disappointed, and will give you something to shoot for and to set some goals.

[email protected]

*Next On Ramp Class Date Starts Monday, May 14th, 2012*

On Ramp is a prerequisite and will prepare you to safely complete a regular class.  A new session will start on Monday, May 14th. These classes run three times a week for two weeks. The next open on ramp will begin May 14th.  There are no more than 8  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. For all questions please call or email us at:

[email protected] or 508 930 8734


I. Dynamic and Mobility Prep Warm-Up:
5 minutes of movement prep
2 rounds of
DB Ext. Rot. x 4/side
GH Back Ext. x 5
Paused Broad Jump x 3
1 Way Shoulder Stretch
II. Lifestyle Phases Strength and Conditioning:
A. Fitness Phase: Level 1 and Level 2
All Sets completed @ 90% Aerobic of the following:
5 Minutes of:
5 Box Jumps
5 Knees to Elbows
5 Thrusters @ moderate weight
Rest 3:00 Minutes
5 Minutes of the following:
Cal Row @ 90% Aerobic
Rest 3:00 Minutes
5 Minutes of:
10 Lunge Steps
7 Pull-Ups or 7 Body Rows
Run 100 Meters
Rest 3:00 Minutes
5 Minutes of:
7 Back Extensions
15 Sit-Ups
5 DB Push Jerks @ moderate weight
B. Competition Phase:
3 Sets of the following:
Power Clean x 15 reps @ 135 lbs/95 lbs/Run 200 meters, rest 4 minutes between sets
Rest 10:00 Minutes
3 Sets of the following:
12 Deadlifts @ 225 lbs/135 lbs/9 Ring Dips/6 Cals on Airdyne, rest 3 minutes between sets
Post Results to Comments.