"Vagabond Partner Workout, Gymnastics Class and Sign up for the VB No Grain Challenge"(9.21.2012)

*Vagabond Class Schedule on Saturday, September 21st, 2012*

9:00 am Group Partner Workout!

10:00 am Vagabond Gymnastics Class. CLICK HERE FOR WORKOUT.

*Vagabond CrossFit On Ramp Beginners Class Starts Monday, October 1st, 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 October 1st . There are no more than 4-6  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 Specials for the Beginner’s Class.

*Vagabond No Grain Challenge Part 3 starting in October*

We will be starting our Third Part of the Vagabond No Grain Challenge on Monday, October 15th, 2012. This will be our third edition of this Challenge, and we have seen great results in the past. The cost of the No Grain Challenge will be $20, and the winner will receive prizes ranging from cash to new clothing apparel from major companies. We will be doing our testing for workouts on Monday, October 8th thru Wednesday, October 10th. More information will be released next week, but please sign up over the next two weeks, to get your name into the Challenge.


[email protected]


I. Dynamic and Mobility Prep Warm-Up:
Coaches Option x 7 to 10 Minutes
Explantion of Partner Workout
II. Lifestyle Phases Strength and Conditioning:
A. Lifestyle and Fitness Phase:
CrossFit Tester
In teams of three, with only one partner working at a time, complete as many rounds and meters as possible in 30 minutes of:
Row 250 Meters
15 Air Squats
B. Competition Phase:
MAP Sessions:
A. 5 Minutes of the following:
5 Burpees
5 Kettlebell Swings
Rest 10 Minutes
B. 12 Minutes of the following:
Run 200 Meters
15 Double Unders
10 GHD Sit-Ups
Post Results to Comments.