Friday, February 1st, 2013
Squat Intense/Upper Body Pull + Single Leg/Scap + AD LP1 A1. High Bar Back Squat @ 20×1, 6-8 reps x 3 sets, rest 1:30. A2. Strict Ring Rows @ 40×0, 6-8 reps x 3 sets, rest 1:30. B1. DB Walking Lunges @ 11×1, 8-10/each…
Email: kevin@vbwayfitness.com
Call Us: 508-930-8734
Month: January 2013
"Registration for CrossFit Opens and Aerobic Power Friday for Fitness Phase"(2.1.2013)
*CrossFit Opens at Vagabond CrossFit start on Tuesday, March 6th, 2013* Registration for the 2013 Reebok CrossFit Games Open will be available here, starting January 30th, 2013. We will be having in house competition as well during this 5 week online competition, and the top…
Friday, February 1st, 2013
CrossFit Tester and/or Aerobic Power Tester 10 Rounds for time of the following: 4 Bar Facing Burpees 6 Power Cleans @ 95/65 8 Wall Balls
Friday, February 1st, 2013
Jerk Intense + Snatch Pull + Moderate Snatch + Front Squat A. Split Jerk, work to heavy single for this movement, if you are feeling good, then go for a heavy single, if you are feeling so-so, then back off, and work on technique….
Thursday, January 31st, 2013
Rest Day + Mobility Day A. 20-30 Minutes of Mobility B. Prepare Meals for the Week C. 20-30 Minutes of Zone 1 Work: Flush out System from last few days of work.
Thursday, January 31st, 2013
MAP Sessions(Testing Consistency) 3 Sets of the following: 5 Minutes of the following @ 90% of: Row 150 Meters 10 Walking Lunges(5/each side) 5 DB Push Press @ moderate weight Rest 3 minutes between sets Keep track of rounds and goal is to stay…
"CrossFit Opens Registration, Lactate Work, and Maximum Aerobic Sessions"(1.31.2013)
Vagabond CrossFit On Ramp Beginners Class Starts Monday, February 18th, 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…
Thursday, January 31st, 2013
Lactate Power I Variant Sets @ 90% of the following: 5 Sets of the following: 20 second Hang Squat cleans max reps @ 95/65, 75/45 20 second Burpee max reps 20 second Airdyne Rest 6 Minutes between each sets 3 Second Transition time between…
Wednesday, January 30th, 2013
Squat Intense + Single Leg/Upper Body Pull + Scap/Core A. High Bar Back Squat @ 20×0, 4-6 reps x 3 sets, rest 3 minutes. B1. DB Split Squats @ 30×0, 8-10 reps x 3 sets, rest 1:30 B2. Kipping Pull Ups, 10-15 repetitions x…
Wednesday, January 30th, 2013
Maximum Aerobic Power Sessions(Two to One Ratio) 4 Minutes of the following @ 90%: 150 Meter Row 5 Burpee Lateral Hop Overs Rest 2 minutes 4 Minutes of the following @ 90%: 150 Meter Row 5 Tall Box Jumps @ 36/30 Rest 2 minutes…