"14.2 CrossFit Opens Workout Release Date"(3.6.2014)

*The CrossFit Opens 14.2 Workout will be released at 8:00 pm on a live feed from the CrossFit Games Website.*

We will be doing a showing at Vagabond on the big screen @ 8:00 pm, and all are invited to watch the release of the second workout of the 2014 CrossFit Games Season.

Click Here to Watch Live Feed.

Vagabond CrossFit On Ramp Beginners Class Starts Monday, March 10th, 2014. 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, March 10th, 2014. There are no more than 6-8  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.

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I. Dynamic and Mobility Prep Warm-Up:
Competition Phase Prep
3 Minutes of Zone 1 Work
+
6-8 Minutes of the following:
Hip Mobility + Shoulder Mobility
+
4-6 Minutes of the following:
Row 100 Meters
Run 100 Meters
10 Goblet Squats @ 30×1
+
Lifestyle + Fitness Phase Prep
3 Minutes of Zone 1 Work
+
3-5 Minutes of the following:
Dynamic Prep + Coach’s Option
+
4-6 Minutes of the following:
Row 100 Meters
3 Burpees
5 Air Squats
7 Indian Push Ups
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Maximum Aerobic Power Sessions
7 Minutes of the following:
Single Unders x 30-50 reps
10 Goblet Squats
5 DB Push Press
+
Rest 4 Minutes
+
7 Minutes of the following:
Airdyne 15 Calories
10 Walking Lunges
20 second Plank Hold
+
Rest 4 Minutes
+
7 Minutes of the following:
Single Unders x 30-50 reps
10 Kettlebell Swings
5 Ring Rows
B. Fitness Phase
Maximum Aerobic Power Sessions
7 Minutes of the following:
Row 150 Meters
10 Wall Balls
5 Box Jumps
+
Rest 4 Minutes
+
7 Minutes of the following:
Row 150 Meters
8 Barbell Push Press @ 75/45
16 Walking Lunges
+
Rest 4 Minutes
+
7 Minutes of the following:
Row 150 Meters
10 Kettlebell Swings
5 Pull-Ups
C. Competition Phase
Rest Day or Zone 1 Day or Mobility Day
A.1 Rest and recovery on Sunday
A.2 Z1 activity for 30-60 minutes – do something new
A.3 Recovery – mobility work (check out mobilitywod.com), PT work, band work.
A.4 Take some time to prepare your meals and training times for the week.
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