"Vagabond Nutrition Planning + Next Beginners Class on October 28th"(10.1.2013)

*Dr. Mike Molloy Monthly Meal Plan Offered @ Vagabond CrossFit*

This meal planning is meant for all Vagabonds to have a starting point on how they should be eating and what they should be eating. We are now offering a 28 Day Monthly Meal Plan to all Vagabonds for the low cost of $125. The following services will be included with your payment for the meal plan.

$125 per month gets you:
1. 28 day meal plan
2. Two 30 Minute Phone/Skype calls a month
3. Questions thru email as well
4. The mean plan can be altered to fit each clients needs

Please Contact Mike at the following Contact Information.


Vagabond CrossFit On Ramp Beginners Class Starts Monday, October 28th, 2013. 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 Monday, October 28th, 2013. There are no more than 5-7  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. Classes 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:
Competition Phase Prep
3 Minutes of zone 1 work
3-5 Minutes of the following:
Hamstring Mobility + Shoulder Mobility
3-5 Minutes of the following:
Run 100 Meters
5 PVC Snatch Balance
Row 100 Meters
5 PVC Overhead Squats
Lifestyle + Fitness Phase Prep
3 minutes of z1 work
3-5 minutes of mobility work
*ankles, hips, t-spine
3-5 minutes of workout prep
wall squats
trap 3 raise
double unders
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Bend Intense/Upper Body Pull/Core + Aerobic Based
A1. Romanian Deadlift @ 4111, 8-10 repetitions x 3 sets, rest 45 seconds.

A2. Ring Rows @ 30×1, 8-10 repetitions x 3 sets, rest 45 seconds.
Advanced: Can Scale up to Pronated Pull Ups, 4-8 repetitions x 4 sets
Intermediate: Perform Assisted Partner Pull Ups
Beginner: Ring Rows
A3. Single Arm KB Walking Lunges @ 11×1, 6-8/each leg x 3 sets, rest 45 seconds.
B. 12 Sets of the following:
30 Seconds on Airdyne @ 90%
30 Seconds on Airdyne @ 50%
B. Fitness Phase
Aerobic Sessions + CrossFit Testers Mixed Modal
Row 500 Meters @ 90% effort
Rest 2 minutes
12 Minute AMRAP of the following:
10 Burpees
5 Pull Up
10 Box Jumps
Here is Version for Scaling for Pull Ups
Advanced: Perform all 5 Repetition of Pull Ups
Intermediate: If your Max Number of Kipping Pull Ups is below 10, then perform between 3-5 Kipping Pull Ups
Beginner: If you cannot perform 3 strict pull ups(men) + 1 strict pull up(women), then you must perform 8 strict ring rows to perfection.
Rest 2 minutes
Row 500 Meters @ 90% effort
C. Competition Phase
Press Intense + Ring Dip + Upper Body Pull(Vertical) + Rowing ALEND + Upper Body Stamina
A. Push Jerk, 1 rep max, or Strict Press, 1 rep max
B. On the Minute, Every Minute of the following:
2 tough repetitions of Weighted Pull Up: Pronated, on the minute, every minute for 8 minutes.
C. For Time of the following:
Row 500 Meters @ 90%
Rest 2 Minutes
Complete the following:
30 Chest to Bar Pull Ups
6 Handstand Push Ups-
25 Chest to Bar Pull Ups
9 Handstand Push Ups
20 Chest to Bar Pull Ups
15 Handstand Push Ups
15 Chest to Bar Pull Ups
21 Handstand Push Ups
Rest 2 Minutes
Row 500 Meters @ 90%
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