"Vagabond of the Month and Bring a Friend to Vagabond this Saturday"(8.2.2012)

*This Saturday, August 4th, 2012 Bring a Friend to Vagabond Day*

We at Vagabond realize the importance of spreading the word, and giving people an opportunity to see what Vagabond is all about and what truly makes us different from all the rest. We are offering a Bring a Friend Day to Vagabond on Saturday, August 4th, where it will be a Team Workout, and you will work with your friend, family member, or special someone during the workout and show them the ropes. We are offering this only once this summer, so please bring someone who is interested, and get them involved in our great community!

*Vagabond CrossFit On Ramp Beginners Class Starts Monday, August 20th, 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 August 20th . 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. Claases fill up quickly, so contact us as soon as possible to reserve your spot today.

Click HERE for Pricing Page and Summer Specials for the Beginner’s Class.

*Vagabond of the Month for July*


Where you are originally from and/or where you live now:

I’m originally from
New York, NY and I live in Sharon now.

 Month you were born in:


 What days/times you typically train at VBC:

Sundays, Mondays,
Wednesdays and Fridays, but I may sneak another day in there from time to time.  Generally, I go to the 6:35pm classes.

 Anything else interesting/unique about you that you’d like
to share:

I play the guitar.  I’m a pretty good cook.  I’ve been on TV briefly a couple of times, but in a post-Jersey Shore world where swamp loggers and mean children’s dance instructors get their own shows, that’s hardly worth mentioning.

 In addition to being a CrossFitter, I am…

A husband, father of
two, and a lawyer.

 My proudest accomplishment(s) in my training so far is/are…

Where do I start?  Just finishing the on-ramp was huge for me.  I basically had zero fitness when I started at VBC, and I feel like I’ve been breaking through a series of personal barriers ever since.  Getting through on-ramp, going to that first group class, participating in my first team workout, completing the WinterFest competition in February, participating in the 2012 CrossFit Open, going to the Ocean State Master’s Throwdown in June, cracking a sub-30 minute 5k, getting my first pull-up, being a part of the 24 hour Race Around the Lake relay team, recent PRs on deadlift and high bar back squat where I beat my old PRs by 30 and 40 lbs. respectively….These are all things I would never have dreamed of doing as recently as last October.  And getting my first handstand holds – that was a pretty awesome feeling.  I’ve also lost about 40 lbs. since I started here.  VBC has helped me come so far and do so much, it’s tough to choose, but I think my proudest accomplishment is probably my

Some current training goals and/or personal goats are…

I’d like to improve my lifting technique, and I’m always struggling with cardio, so I want to keep working on that, with an eye to maybe running a 10k in 2013.  Also, I’m still looking to get an unassisted pronated pull-up.  And I’d like to complete Karen at some point before the end of this year.  Pick almost anything we do at VBC, and I’ve probably got a goal connected to it.  I’d also like to get under 200 lbs. by the end of 2012.

 What’s the best thing about Vagabond?

Coaches and community.  I’ve met so many great, supportive people at VBC, and everybody is so willing to pitch in, offer advice or encouragement, and basically push people to better themselves every day.

I. Dynamic and Mobility Prep Warm-Up:

5 Minutes of Movement Prep Work
3 Rounds of the following:
Run 100 Meters
5 Ring Rows/Strict Pull Ups
20 Single Unders
Review of MAP Session Workout
II. Lifestyle Phases Strength and Conditioning:
A. Fitness Phase: Level 1 and Level 2
10 Minutes @ 80% aerobic of the following:
10 wall balls
5 Burpees
15 double unders or 30 single unders
Rest 5 minutes
10 Minutes @ 80% aerobic of the following:
20 Meter Bear Crawl
10 step down box jumps
15 double unders or 30 single unders
Rest 5 minutes
10 Minutes @ 80% aerobic of the following:
10 ball slams
20 meter moderate db or kb farmers carry
10 walking lunges
B. Competition Phase:
Rest Day and Mobility Day
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