getting-started


Beinners Class

The Next Beginners/Assessment Class start dates: Monday, February 20th

Times We Meet for Beginners Class: Monday, Tuesday, and Thursday

Duration of Beginners Class: Two Weeks(Six Classes)

*Contact us for more information and how to reserve a spot.*

The first step towards training with us is to come by for a free introductory session. Free sessions are by appointment only. Even if you have been doing CrossFit elsewhere, you need to have an intro with us prior to you joining our program. Our reason for the intro is to ensure that all athletes are properly screened and that we know what you want out of your time here. This helps us facilitate your needs which are our number one priority.

Our intro is a complimentary one-on-one training session where you can ask questions and learn more about our program. You’ll also receieve a complimentary Functional Movement Screening where we will assess your ability and physical prowess during a movement screening.

The free intro session helps us get to know you, your goals, your expectations and your current fitness level. It also helps you get to know us! It is by appointment only and is a prerequisite for partaking in regular classes.

 Functional Movement Screening Benefits:

We are currently the only CrossFit Gym that offers this Assessment and allows us to properly screen you during your time at Vagabond. We are here to keep you safe, injury free, and reach your goals. Vagabond’s Functional Movement Screening is performed by our Certified Functional Movement Experts and is in place to put you onto the path of Fitness through a well designed program meant for longevity and overall health.

Put simply, the FMS is a ranking and grading system that documents movement patterns that are key to normal function. By screening these patterns, the FMS readily identifies functional limitations and asymmetries. These are issues that can reduce the effects of functional training and physical conditioning and distort body awareness.

The FMS generates the Functional Movement Screen Score, which is used to target problems and track progress. This scoring system is directly linked to the most beneficial corrective exercises to restore mechanically sound movement patterns.

Exercise professionals monitor the FMS score to track progress and to identify those exercises that will be most effective to restore proper movement and build strength in each individual.


Phases of Training at Vagabond and What You Can Choose:

*Here at Vagabond we realize everyone has different goals and wants different options. We were the first CrossFit Gym in Massachusetts that evolved the fitness group method with three different completely different workouts every day to cater to all our client needs. We take pride in our expertise program design, and why we  our different from everyone else.*

1. Lifestyle Phase

The name implies exactly what we are tryingto do within this phase of training. We are trying to enhance and promote your health and fitness. Through Lifestyle Phase Workouts, you will be shown a wide variety of movements and proper mechanics. The Lifestyle Phase workouts are great for beginners as they concentrate on technique, form, consistency, rather than killing you with intensity. However, these are just not for beginners, as these workouts can be performed by anyone, and can be very challenging for the fittest crossfitter. The Lifestyle Phase Workout are perfect for those trying to lean out and become strong.

2. Fitness Phase

These workouts are great for those looking to improve or enhance their ability on technical movements, such as gymnastics, Olympic lifting, and plyometrics. This phase could lead into the Competition Phase for that dedicated athlete as time permits. The Fitness Phase really hones in on dynamic skills and complicated movements within Fitness and Sport. If you are looking to take your athletic ability to the next level, then this is the Phase for you.

3. Competition Phase

The sport of CrossFit is one of the fastest growing, most exciting opportunities out there for athletes looking to push the boundaries of human performance. Like any sport, CrossFit demands high levels of skill and coordination as well as strength, speed, power and endurance. Our competition program is designed to help athletes prepare for elements likely to be contested in the sport of CrossFit, as well as prepare them to be as adept and well-rounded as possible to excel in unknown elements of our growing sport. If you are interested in developing as a CrossFit athlete, then this the phase for you.

4. Scaled Up

For those who are partaking in the Scaled-Up Workouts, this is a person who is on the brink or very interested in the joining the Competition Phase, if they are asked by the coaches to do so. Within the Scaled-Up Program you will participate in the Fitness Phase Workouts and within Group Classes, but you will be asked to perform movements more frequently that are tested within the CrossFit Opens and within the Sport of Fitness. This is for the person who is truly dedicated to the Sport of CrossFit, and someone who wants to take their training to the next level. You must be asked to perform the Scaled-Up Workouts by the owner of the gym, and you must be committed to a daily routine at Vagabond. Not everyone will fit this model, and not everyone will be able to perform the movements or workouts at hand. You must keep in mind, some of these movements will challenge your body in less than ideal positions, but in turn will prepare you for the Sport of CrossFit as its only goal.

 

We offer our On-Ramp Program, which is mandatory before entering the group class and will be directed through a well organized and efficient program. The duration of the Beginners Class Program is 6 small group sessions, which will last two weeks long. We will teach you the fundamentals of our Strength and Conditioning Program to help make your transition into the classes a little easier for you within a small group setting.

Reminder: Our Beginner’s Program is a requirement for any prospective member who has never done CrossFit before.

Options if the on ramp times don’t fit your schedule
If the on ramp schedule does not fit your schedule then we offer person training.  You will need to complete 5 personal training sessions with a certified VBC Coach to progress into the classes.  The cost for the 5 sessions is $350.  These sessions are booked with whatever time coordinates with you and your coach.  Contact vbcrossfit@gmail.com to book your first session.

 


 

Other Options and Available Experiences at Vagabond CrossFit:

“Vagabond CrossFit Sport Specific Training for Athletes and One on One Training”

Option 1: Sport Specific Training

One of the major tenets of crossfit training is to prepare you, the athlete, for the unknown and unknowable. Meaning that our style of training provides a fitness base that prepares you to handle any obstacle put in front of you.

However, we can modify crossfit training to the “known and knowable” for sport specific training. In such cases, we know exactly what we are training for, i.e how long the game will last, what movements are involved in the sport, etc.

Kevin O’Malley, head trainer of Vagabond Crossfit, has worked with athletes training for a number of different athletic adventures and their journey within their sport of choice.

Dr. Mike Molloy is a sport-specific and nutritional consultant for Vagabond Crossfit. Mike has been training people for 5+ years using his own methodology. Additionally, he has applied his knowledge to train the Dartmouth College Women’s Rugby Team, a nationally ranked team headed to the National Championship Tournament on a yearly basis.. Mike also works with teams and individuals to incorporate appropriate nutrition to maximize recovery and results.

Contact Info:
Kevin O’Malley: vbcrossfit@gmail.com
Mike Molloy: mike.j.molloy@gmail.com


Option 2: One on One Training

While the crossfit class provides an excellent environment to develop fitness, we also now offer private training sessions with 1-on-1 up to 3-on-1. These sessions will allow us to program a workout specifically designed to meet your needs as an individual. More or less emphasis can be placed on development of strength, mobility, flexibility, endurance, etc depending upon your goals and needs.

Who should pursue a one on one training session?

– Someone looking for more personal attention with regards to form improvement
– Anyone looking to reach specific goals in as rapid a fashion as possible
– A person with a sport specific goal. Improved basketball, soccer, tri-athalon, olympic lifting specific goals.


 

Individual Program Design:

If you are looking for a more intimate experience or you want to take your training to the next level at VBC:

Step 1

VBC offers personal assessment and programming to ensure that our athletes are hitting their personal health and fitness goals based off their ability levels. To get this system started, an athlete must first set up a consultation and assessment with Kevin. During this time, each individual will be put through the scoring summation system, which checks testosterone, estrogen, and cortisol levels, a physical assessment, and a mobility screening. Based off of your performance on these, you will have a four week program design which will target the specific areas that need to be worked on to reach optimal health and fitness.

Step 2

At the completion of your first assessment, you will keep a 4 day nutritional journal. Your next meeting will consist of a nutritional evaluation and based off of your original assessment and food journal, you will be given nutritional program to accompany your personal program.

Instead of being charged a monthly membership fee, you will be charged a monthly program design fee. This allows you to train when you can based off of your program and the set on days. You will train by yourself during these sessions but have the availability to ask any coach you may see if you have questions. You will be reassessed every month and based off of the re-assessment, you will be given a new program.

Step 3

Each month from here on out will consist of the re-assessment, nutritional consult, individualized fitness program and gym use fee.

This personal assessment program is the next step in making a stronger, faster, more fit athlete. If you are ready to make the commitment and take yourself to the next level, call or email us to get further information on pricing and options.