"VBC Olympic Weightlifting Class and August Bring a Friend to Vagabond Day"(7.17.2012)

*Vagabond CrossFit On Ramp Beginners Class Starts Monday, July 30th,  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 July 30th . 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.

*Saturday, August 4th, 2012 Bring a Friend to Vagabond Day*

We at Vagabond realize the importance of spreading the word, and giving people an opportunity to see what Vagabond is all about and what truly makes us different from all the rest. We are offering a Bring a Friend Day to Vagabond on Saturday, August 4th, where it will be a Team Workout, and you will work with your friend, family member, or special someone during the workout and show them the ropes. We are offering this only once this summer, so please bring someone who is interested, and get them involved in our great community!

*Vagabond Olympic Lifting Class on Tuesday @ 6:35 pm. Click HERE for Workout.*

Team Vagabond @ The Tough Mudder in Vermont

I. Dynamic and Mobility Prep Warm-Up:
5 minutes of movement prep work
wall squats x 10
face pulls x 10
lateral walk w/ resistance x 5/side(Use Stretch Bands)
strict pull ups x 3-5
II. Lifestyle Phases Strength and Conditioning:
A. Fitness Phase: Level 1 and Level 2
3 Minutes of the following:
7 kettlebell swings
7 box jumps
Rest 2 minutes
3 minutes of the following:
Run 100 meters
5 Burpees
Rest 2 minutes
3 minutes of the following:
Row 100 meters
7 db or kb press @ moderate weight
Rest 7 minutes
Repeat and focus on rounds.
B. Competition Phase:
A. Prowler Sled Pushes @ 75 lbs x 60 meters, rest 3 minutes between sets x 4 sets.
B. 4 sets of the following
7 thrusters
12 pull ups
7 Burpees
Rest 5 minutes between sets.
C. 1 Mile Run @ 50% effort.
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