"Vagabond No Grain Results will be announced on Friday"(6.19.2012)

*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 July 9th . 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.

*Vagabond CrossFit Olympic Lifting Class on Tuesday @ 6:35 pm. Click HERE for Workout Details.*

Chris Before Picture:

Chris After Picture(50 Day No Grain):

My workout numbers 50 days ago:
deadlift, 3 reps @ 220 lbs.
400M sprint 1st 1:21
400M sprint 2nd 1:29
Fran (Thrusters, ring rows) 9:29

My workout numbers today:
deadlift, 3 reps @ 285 lbs.
400M sprint 1st 1:11
400M sprint 2nd 1:12
Fran (Thrusters, ring rows) 4:56

I lost 20.2 lbs, went from a 39″ waist to a 34″ and body fat went from 22.7% to 18%.

*The winner of the No Grain Challenge will be announced on Friday, but just wanted to give everyone an insight with a little hard work and dedication to the gym, you can see what can be accomplished over a short period of time. Chris has been a staple of Vagabond over the last three months and his physical appearance shows, but most of all his athletic ability has increased dramatically. Great Job Chris and to everyone who finished the 50 Day No Grain Challenge!*

*Our Second Annual Cookout will be this Saturday at Katie’s Parents House on Saturday, June 23rd. All members, family, and kids are welcome. There is an inground pool, pool table with billiards, and a jacuzzi. The time of the cookout will begin at Noon, and will run until the last Vagabond leaves. We strongly encourage everyone to come at noon, so we can al hang out, and celebrate the end of the No Grain Challenge.

The address of the cookout is the following:

476 Canton Street, Stoughton, Massachusetts.

I. Dynamic and Mobility Prep Warm Up:

5 minutes of movement prep work
2 rounds of
wall squats x 10
back extensions x 5
db ext. rot. x 4/side
1 Way Shoulder Stretch
II. Lifestyle Phases Strength and Conditioning:
A. Fitness Phase: Level 1 and Level 2
3 minutes of the following:
5 Burpees
5 box jumps
Rest 3 minutes
3 minutes of the following:
7 wall balls
7 sit ups
Rest 3 minutes
3 minutes of the following:
5 Burpees
5 sumo dead high pulls @ 75/45
rest 10 minutes
Repeat same sequence again.
B. Competition Phase:
A. Prowler sled pushes @ 90 lbs/55 lbs x 20 seconds, rest 4 minutes.
B. 3 sets of the following:
12 thrusters @ 95 lbs/ 65 lbs
12 Burpees
Rest 3 minutes.
C. Row x 30 seconds x 30 seconds rest x 10 sets, keep at medium intensity.
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