"Vagabond Yoga and Second Day of Testing for No Grain Challenge"(10.10.2012)
*Vagabond Yoga Class @ 7:35 pm on Wednesday Night.*
*Vagabond CrossFit On Ramp Beginners Class Starts Monday, November 5th, 2012. 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 October 22nd . 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 Day 2*
We will be testing our last portion of the Vagabond No Grain Challenge on Wednesday. Make sure you come in and finish these last two workouts, as it is mandatory you take part in these workouts for the No Grain Challenge. Also, those who have not paid the $20 fee for the Challenge must do so by today.
I. Dynamic and Mobility Prep Warm-Up:
7 minutes of mobility work
2 rounds of
x-band walk x 5/side
Banded Good mornings x 5/side
powell raise x 5/side
II. Lifestyle Phases Strength and Conditioning:
A. Fitness and Lifestyle Phase:
VBCNG Day 2:
A. AMRAP 15 Minutes of the following:
10 Kettlebell Swings @ 53/35
B. Competition Phase:
Aerobic Power Tester
AMRAP 15 Minutes of the following:
15 Kettlebell swings @ 70/53
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