"The Final Week"(3.19.2012)

Al htiting 12.4!

*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]

*The Final Week of the CrossFit Opens*

This is the final week of the CrossFit Opens, and everyone should be very proud of themselves. Every week we have had a huge amount of people hit the Opens Workout, and every week you guys still amazed me with your determination and dedication to Vagabond CrossFit. We are at our last week of the CrossFit Opens, and let’s end with a huge band. You all have put the work in, and you all have sacrificed alot on a Saturday Morning, to cheer on your fellow Vagabonds, and to hit the workout with great determination. Let’s end our first Opens Year with a great community support system, and see how far we can go. There have been various movements, and workouts that were tough mentally and physically, and you all came up to bat and hit a home run. You all should be proud of yourselves, and this has been a great four weeks as a gym! Keep up the great work and keep coming in!

Melissa slugging away at the Opens 12.4!

I. Dynamic and Mobility Prep Warm-Up:
5 minutes of movement prep work
*focus on shoulder mobility*
3 rounds of
wall squats x 5
ring row x 5
double unders x 10
Push Jerk Review
II. Lifestyle Phases Strength and Conditioning:
A. Fitness Phase:
A. Push Jerk, work to a heavy single in a 12 minute time limit…
B. Complete the following for time of:
Level 1:
3 Rounds for time of:
25 Box Jumps
15 Ring Rows
Level 2:
35 Box Jumps
15 Pull-Ups
25 Box Jumps
15 Pull-Ups
15 Box Jumps
15 Pull-Ups
C. Row @ 100% x 30 seconds x 3 sets, rest 2:00 minutes between sets
B. Competition Phase:
A. Snatch, 3-3-2-2-1-1-1, work to heavy single
B. Snatch on the Minute x 6 Minutes x 3 repetitions @ 70%
C. High Bar Back Squat @ 21×1, 3-5 reps x 3 sets
D1. Chest to Bar Pull-Ups x 15 Unbroken x 4 sets, rest 2:00 minutes between sets
D2. Airdyne x 12 seconds @ 100% x 4 sets, rest 3:00 minute between sets
Post Results to Comments.