"Weekend Schedule + Speciality Classes + Lifestyle Seminar on Saturday"(9.20.2013)

*Schedule for the Weekend*

1. Saturday, September 21st: 9:00 am Group Class for all Phase

2. Saturday, September 21st: 10:00 am Lifestyle Seminar

3. Sunday, September 22nd: 9:00 am Vagabond Gymnastics Class

4. Sunday, September 23rd: 9:00 am to 11:00 am Open Gym Format

*Vagabond Lifestyle/Nutrition/Goal Setting Seminar on Saturday, September 21st @ 10:00 am*

Vagabond CrossFit will be offering a Free One Hour Seminar on Goal Setting, Lifestyle Choices, and Nutrition Guidelines for all Vagabonds within the gym. This will be run by Head Coach/Owner, Kevin O’Malley, as he takes you through step by step processes to become successful with your journey to a better life through Health, Fitness, and Lifestyle Choices. This is a must attend event, and the specific date will be released after the Holiday Weekend. Please make sure you email Vagabond to reserve your spot today, as we will limit this one hour seminar to 25 people for the day. Kevin will take you down the road of how to better your lives through practical choices in nutrition, but also how to balance your life within your busy schedule of everyday life pursuits.

Through sound lifestyle choices, and balancing your “Life Circle”, you will begin to see how your life can become manageable and whole lot less stressful through a balanced fitness and health program.

Sign Up Today by emailing Kevin at the following link below.


Vagabond CrossFit On Ramp Beginners Class Starts Monday, October 7th, 2013. 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 Monday, October 7th, 2013. There are no more than 5-7  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. Classes 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.


I. Dynamic and Mobility Prep Warm-Up:
Competition Phase Prep
3 minutes of zone 1 work
3 rounds of the following:
kipping HSpU x 7-10 repetitions
T2B x 5-7
db ext. rot. x 8/side
3-5 minutes of mobility
Lifestyle + Fitness Phase Prep
3 minutes of z1 work
3-5 minutes of mobility work
*ankles, hips, t-spine
3-5 minutes of workout prep
TGU + bottoms up kb walk
double unders
strict pull ups
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Single Leg/Upper Body Pull+ Aerobic Based
A1. DB Walking Lunges @ 11×1, 8-10/each side x 3 sets, rest 30 seconds
A2. DB Standing Press @ 30×1, 8-10 repetitions x 3 sets, rest 30 seconds
A3. KB Bottom Up Carries x 60 Meters x 3 sets, rest 30 seconds
This is up and back in the parking lot
(30 Meter One Way with Left arm/30 Meter Other Way with Right Arm)

B. 5 Sets of the following:
Airdyne @ 95%, 25 seconds as hard as you can, rest 3 minutes between sets
B. Fitness Phase
Squat Mod + Single Leg/Upper Body Horizontal + GYMN Core
A. Speed High Bar Back Squat @ 30×1 @ 60%, 2 reps x 6 sets, rest 45 seconds between sets.
B1. Rack Barbell Walking Lunges on Back @ 11×1, 6-8/each leg x 3 sets, rest 45 seconds
B2. Heavy DB Bench Press @ 20×1, 8-10 repetitions x 3 sets, rest 45 seconds
B3. Back Extensions @ 30×1, 12-15 repetitions x 3 sets, rest 45 seconds
C. Weighted Plank Holds x 15 seconds, rest 15 seconds x 8 sets.
C. Competition Phase
Squat Intense + Jerk Moderate + Upper CP Push/Pull
A. Front Squat @ 20×1, work to a heavy double
This means you will work to a heavy double quickly. Do a few warm up sets, then couple sets at light weight, and then go right for a heavy double.
On September 6th, 2013 we did a 2 second pause in the bottom, so keep this in mind.
B. Split Jerk Cluster @ 84%-88%, 1.1 x 4 sets, rest 2-3 minutes between sets.
C1. Fat Bar Close Grip Bench Press @ 40×1, 2-3 repetitions x 5 sets, rest 1:30 between sets.
This is a very slow tempo, so keep this in mind as you do this
C2. DB Lat Pull Over @ 30×1, 8-10 repetitions x 5 sets, rest 1:30 between sets.