VBWAY Lifting/Barbell Conditioning Class @ 6:35 pm Every Monday Snatch Specific Warm-Up Demo + Explain Hang Snatch Skill Work Snatch Deadlifts, 5 x 2 @ 105% of best Snatch + 1. Vagabond One on One Assessment Start Up Classes: Start Whenever You Like, Contact…
Week 9 of Training: Day 1: A. TRX Vertical Pull-Ups, 8-10 reps @ tempo 2 second raising + 1 second lowering x 4-5 sets, rest 1:30 between sets. B1. DB Single Arm Push Press @ 30×1, 8-10/each arm x 3 sets, rest 1:30 between…
Schedule for Sunday:1. Sunday, December 1st, 2019: 9:00 am-11:00 am Open Gym + 10:00 am Sweat Session 10 am Sweat Session: 2 Sets of the following: 10 Minutes on the Clock of the following: 30 Single Unders 20 Walking Lunges(10/each side) 10 Second Plank Hard…
Schedule for the Weekend:1. Saturday, November 30th, 2019: 9:00 am Community Workout Thanksgiving Food Drive Workout + Open Gym 10 am to 12:00 pm + 2. Sunday, December 1st, 2019: 9:00 am-11:00 am Open Gym + 10:00 am Sweat Session + 1. Vagabond One on One Assessment…
Thanksgiving Holiday Schedule:1. Friday, November 29th(Black Friday): 9 am class, 10 am-12 pm Open Gym, 12 pm class, 1-4 pm Open Gym + 1. Vagabond One on One Assessment Start Up Classes: Start Whenever You Like, Contact us @ vbcrossfit@gmail.com or 508 930 8734:We offer our Beginners…
Thanksgiving Holiday Schedule:1. Thursday, November 28th(Thanksgiving): 9 am partner community workout2. Friday, November 29th(Black Friday): 9 am class, 10 am-12 pm Open Gym, 12 pm class, 1-4 pm Open Gym + 1. Vagabond One on One Assessment Start Up Classes: Start Whenever You Like, Contact us…
Thanksgiving Holiday Schedule:1. Wednesday, November 27th: 530 am open gym, 6 am, 715 am, 9 am, 12 pm, 1-4 pm open, 430 pm class only for afternoon schedule2. Thursday, November 28th(Thanksgiving): 9 am partner community workout3. Friday, November 29th(Black Friday): 9 am class, 10 am-12 pm Open…
Thanksgiving Holiday Schedule:1. Wednesday, November 27th: 530 am open gym, 6 am, 715 am, 9 am, 12 pm, 1-4 pm open, 430 pm class only for afternoon schedule2. Thursday, November 28th(Thanksgiving): 9 am partner community workout3. Friday, November 29th(Black Friday): 9 am class, 10 am-12 pm Open…
Vagabond Lifting/Barbell Conditioning Class @ 6:35 pm Every Monday: Warm-Up Push Press Skill Work Jerk Skill Work Conditioning of: 10 Cal Assault Bike 15 S2OH 20 Double Unders(40 Single Unders) + 1. Vagabond One on One Assessment Start Up Classes: Start Whenever You Like,…
Week 8 of Training: Day 1: A. TRX Vertical Pull-Ups, 7-9 reps @ tempo 2 second raising + 1 second lowering x 4-5 sets, rest 1:30 between sets. B1. DB Ext Powell Raises @ 30×1, 8-10/each arm x 3 sets, rest 1:30 between sets….