"Vagabond Testimonial and MAP Session"(8.9.2012)

*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 Visitor Testimonial*

“My experience at Vagabond was excellent. I am an NCAA ice hockey player as well as a Kinesiology major at school. Kevin, Andrew and the crew at Vagabond are an extremely knowledgeable team, and the knowledge and experience they passed on to me was bar none. I have worked with some of the top trainers in the world and these guys are right up there with them. They don’t just put you through exercises carelessly, they care about what you are doing and they watch to make sure you are doing it right. I loved working out at Vagabond and I can’t wait to go back when I am in the area again. Thanks so much guys!”

Meant every word. I’ll see ya when I’m back in the area! Thanks again!

Adam Rusiewicz


I. Dynamic and Mobility Prep Warm-Up:
5 minutes of movement prep work
*ankle/hip/shoulder retraction, upper back mobility
2 rounds of
wall squats x 5
wall angel x 7
kb swing x 10
handstand kickups to hold against wall x 5
(add kipping swings here or scale down to plank holds x 30 seconds )
II. Lifestyle Phases Strength and Conditioning:
A. Fitness Phase: Level 1 and Level 2
MAP Multi Low Percentage, 3 Minutes on/ 1 Minute off x 4 sets x Repeat.
3 Minutes of the following:
Run 100 meters
7 air squats
Rest 1 minute
Row 150 meters
5 Burpees
Rest 1 minute
3 Minutes of the following:
15 Double Unders or 30 Single Unders
7 Box Jumps
Rest 1 Minute
3 Minutes of the following:
10 Meter Bear Crawl
10 Russian Swings
Rest 10 Minutes
Repeat Sequence.
B. Competition Phase:
Rest Day and Mobility
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