"Vagabond Yoga Class, VBC No Grain Challenge, Vagabond Referral Program and Sign up for the jump N rope Seminar"(9.19.2012)

*Vagabond Yoga Class on Wednesday, September 19th @ 7:35 pm*

*Sign up for the jump N rope Seminar on the right hand of the webpage. There are limited amount of spots, so get on it, and sign up!*

*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]

*Vagabond Referral Program for the Month of October*

We will be starting a new Referral Program for the Month of October. Anyone who recommends someone to Vagabond for the Beginner’s Program, you will see a discounted rate from your next month’s monthly fee for the gym. We are doing this to show your appreciation for spreading the Vagabond Word, and growing our community as much as it has. So, get on getting your friends, family, or someone into Vagabond for the On Ramp Program.

Coach Andrew will be posting a Monthly Quote for the Vagabond Community for some inspiration and motivation. CHECK IT OUT!

I. Dynamic and Mobility Prep Warm-Up:

5 minutes of mobility work
2 rounds of
5 kb swings
5 x-band walks
5 wall angels
10 meter Overhead Single Arm KB Carries
II. Lifestyle Phases Strength and Conditioning:
A. Fitness and Lifestyle Phase:
Press Intense + Bend/Push Battery + Scap/Core
A. Omni Grip Bench Press Cluster, 2.2.2 x 4 sets, rest 3:00 minutes.
*Omni Grip Bench Press means you have the person do three different types of grips. So the first set of 2 in the cluster, have them do close grip, then second set of 2 have them do wide grip, and then the third set of 2 have them do medium grip, and then rest.
B1. Clean Grip Deadlift Cluster, 2 tough reps x 10 sets, rest 1 minute.
B2. Handstand Push Up Cluster, x 10 sets, rest 1 minute.
*This means you have to teach the deadlift position with the clean grip and the Olympic lifting stance, this is not a regular deadlift, they must be in clean position with hook grip.*
*Scaling Methods for Handstand Push-Ups*
Level 3: Regular Handstand Push Ups
Level 2: Abmat Range of Motion Handstand Push Ups
Level 1: Standing Strict DB Press x 5-7 reps instead of Handstand Push Ups
C1. Standing Trap 3 Raise @ 30×1, 8-10 reps x 3 sets, rest 1:30
C2. Hollow Holds or Hollow Rocks x 20-30 seconds x 3 sets, rest 1:30
B. Competition Phase:
MAP Sessions: 5 Minutes on/ 3 Minutes off x 5 sets.
5 Minutes of the following:
Every 250 Meters rowed, come off rowing machine and complete 7 Burpees
*Rest 3:00 Minutes*
5 Minutes of the following:
Every 200 Meter sprinted, stop, and complete 25 Double Unders.
*Rest 3:00 Minutes*
5 Minutes of the following:
5 Touch N Go Push Press @ moderate weight
5 Toes to Bar
20 Lateral Hurdle Hops
*Rest 3:00 Minutes*
5 Minutes of the following:
5 Touch N Go Power Clean @ moderate weight
5 Kipping Pull Ups
20 Air Squats
*Rest 3:00 Minutes*
5 Minutes of the following:
10 Sumo Dead High Pulls @ moderate weight
10 DB Clean and Jerk @ moderate weight(start in hang position)
10 Back Extensions
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