"Vagabond Yoga and VB Halloween Party"(10.17.2012)

Day 3 of the Vagabond No Grain Challenge!

*Vagabond Yoga Class  on Wednesday @ 7:35 pm.*

*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 November 5th. 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 Halloween Party on Saturday, October 27th, 2012*

We will be having out Second Annual Vagabond Halloween Party on Saturday, October 27th, which will start @ 6:00 pm and go until midnight. All Vagabonds are welcome and we will be holding it this year at the Vagabond Facility. Bring your Best Costumes!

Famous Mike's Gym in California.

I. Dynamic and Mobility Prep Warm-Up:
7 minutes of mobility prep work
*ankles, scap retraction, t-spine, hips
2 rounds of
back ext. x 10
kb swing x 5
handstand kick ups x 3-5
Strict T2B or leg raises x 4-6
II. Lifestyle Phases Strength and Conditioning:
A. Fitness and Lifestyle Phase:
Press Intense + Oly Squat/Push Battery + Scap/Core
A. Strict Press @ 20×1, 2-3 reps x 4 sets, rest 2 minutes.
2 second lowering phase or the negative portion is very important here.
B1. Squat Clean Cluster @ tough and heavy weight, x 5 sets, rest 1 minute.
B2. Close Grip Bench Press @ 20×1,, rest 1 minute.
C1. DB Cuban Presses @ 30×1, 8-10 reps x 3 sets, rest 1:30
C2. Weighted Sit Ups x 20 reps x 3 sets, rest 1:30
B. Competition Phase:
MAP Sessions: 30 seconds on/ 30 seconds off x 10 sets
10 Sets of the following:
30 second hang power clean @ moderate weight
Rest 30 seconds
30 second step down box jumps @ 30/24 inches
Rest 30 seconds
30 seconds rowing
Rest 30 seconds
30 second Wall Balls
Rest 30 seconds
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