Day 8 of the Vagabond No Grain Challenge!
*Vagabond Kids Workout on Monday, October 22nd @ 3:45 pm. CLICK HERE FOR WORKOUT AND NEWS.*
*Vagabond CrossFit On Ramp Beginners Class Starts Monday, November 5th, 2012. 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 November 5th. There are no more than 4-6 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. Claases 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.
*Vagabond Halloween Party this Saturday, October 27th, 2012 from 6:00 pm to 11:00 pm*
We will be having our Second Annual Vagabond Halloween Party at the Vagabond Facility. All family and significant others are pleasantly invited. Costumes are very important and it will be BYOB. Please mark this on your calendar as important, and let’s have another great party with our Vagabond Community!
Top 3 Finish in the Northeast Master's Division this weekend for Coach John
I. Dynamic and Mobility Prep:
7 minutes of mobility work
*ankles, hips, t-spine
+
2 rounds of
Lunge walks w/ twist
powell raise x 5/side
air squat x 5
strict chin ups x 4-8
II. Lifestyle Phases Strength and Conditioning:
A. Fitness and Lifestyle Phase:
Bend CP + Squat/Upper Body Pull Battery + Single Leg/Posterior Chain
A.Deadlift @ 30×0, 4-5 reps x 3 sets, rest 3 minutes between sets.
*Compare for close records to October 1st, 2012*
B1. Front Squat @ 20×1, 3-4 reps x 5 sets, rest 45 seconds.
B2. Strict Supinated Pull Ups @ 30×0 AMRAP x 5 sets, rest 45 seconds.
*Scaled Versions can be failure with bands.*
C1. DB Split Squats @ 30×1, 8-10 reps/each leg x 3 sets, rest 1:30
C2. Banded Good Mornings(Like our warm up) 20 reps x 3 sets @ 30×0, rest 1:30
B. Competition Phase:
Snatch Intense + Squat/Press/Pull Battery
A. Power Snatch Cluster, 3.3.3, touch n go reps, rest 4 minutes between sets.
B1. Front Squat @ 22×1, 2 reps x 10 sets, rest 1 minute.
B2. Close Grip Bench Press @ 30×1, 2-3 reps x 10 sets, rest 1 minute.
B3. Muscle Up Cluster, 2.2 x 10 sets, rest 1 minute.
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