"We Can Do It"(3.16.2012)
*The 6:35 pm class will be canceled, just for this Friday, due to the Opens Workout on Saturday!*
*Next On Ramp(Beginners Class) Starts on Monday, April 2nd, 2012*
The On Ramp on Monday, March 12th is sold out and there are no more spots available. However, we will be starting our next On Ramp Beginner Series on Monday, April 2nd, 2012 at either 10:30 am or 7:30 pm. If you wish to reserve a spot for the next On Ramp Class, please contact us at [email protected] or call us at 508 930 8734 to set up an appointment for your free evaulation and assessement at Vagabond Today! Take the next step to improving your overall health and fitness.
*CrossFit Games Open Workout 12.4*
The Opens Workout was announced and we are ready to go. We will be running our same schedule, where we encourage all Vagabonds to come in on Saturday to hit the workout within the group and the heat schedule. The first three weeks have been a huge success, and we want to finish strong the last two weeks. We still strongly encourage everyone to come to the gym on Saturday and hit the Opens Workout with your fellow Vagabonds! We will be running the workout this Saturday at 9:00 am once again, and there will be scaled version for the Opens Workout due to the complexity of the movements. We will sub double unders for single unders, and pull ups for muscle ups. Bands may be used for pull ups, and at the end of the day, let’s just have some fun! There is less than two weeks left of the Opens, and then it is smooth sailing from there on!
Click HERE to Opens 12.4 Workout
*Vagabond No Grain Challenge*
The Vagabond No Grain Challenge will be making an appearance once again at Vagabond. We will be giving out details, and more information as the time comes around, but we are looking at mid April to be the time we start the Challenge. For all newcomers, who want to lose weight, slim down, and perform better in the gym, this is the challenge to do. We had a huge success rate from our last grain challenge, and we gave our some great prizes. This time the No Grain Challenge will last 50 days, so we can prepare for the summer ahead, and shed some of those unwanted lbs. Not only is this made for weight loss, but we are also trying to build community, and also give you guys a new perspective on how to live this type of lifestyle. The rules are easy and simple, DO NOT EAT GRAINS FOR 50 DAYS! Wait 50 days, and see the results!
Email the following contact to save your spot!
I. Dynamic and Mobility Prep Warm-Up:
Coaches Option x 10 Minutes
Mobility Prep for Hamstrings and Lower Back
Review of Clean and Jerk
II. Lifestyle Phases Strength and Conditioning:
A. Fitness Phase: Level 1 and Level 2
A. High Bar Back Squat @ 31×1, 3-5 reps @ sets across x 5 sets
B. Back Extensions @ 3211 8-12 reps x 3 sets
C. AMRAP 5 Minutes of:
5 Clean and Jerks
7 Pull-Ups/Jumping Pull-Ups
D. Row x 20 seconds x 40 seconds rest x 5 sets(Total 5 Minutes)
B. Competition Phase:
Rest Day and Prepare for Games Open Workout 12.4
*If you want to come in and work on skill movements, do so with light intensity and concentration on skill work*
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