"Vagabond Running Club, Speciality Clinic, Powerlifting Class,Open Gym Format and Now Free Intro Class"(9.22.2012)

*Vagabond CrossFit Now Offering Free Introductory Class to Future Vagabonds on Specified Dates on Saturday Mornings*

Next Free Introduction Class for Hopeful and Future Vagabonds*

Saturday, October 6th @ 10:00 am

Saturday, October 20th @ 10:00 am

Saturday, October 27th @ 10:00 am

*Email to let us know you are coming for Free Intro Class or Just Show Up Ready to Workout.*

[email protected]

*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 Schedule for Sunday, September 22nd, 2012*

1. Vagabond Running Club @ 8:30 am

2. Vagabond Open Gym Format from 9:00 am to 11:00 am

3. Vagabond Speciality Clinic on the Kettlebell Swing @ 9:15 to 10:00 am: $5 at the door.

4. Vagabond Powerlifting Class @ 10:00 am. CLICK HERE FOR WORKOUT.

I. Dynamic and Mobility Prep Warm-Up:

Coaches Option x 7 to 10 Minutes
II. Lifestyle Phase Strength and Conditioning:
A. Lifestyle and Fitness Phase Workout:
Make-Up Workout from the week, Skill and Progressions Work, or Perform Workout Below.
3 Rounds for time of the following:
Row 500 Meters
12 Push Press @ moderate weight
21 Box Jumps
B. Competition Phase:
Rest Day
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