*No Olympic Lifting Class on Tuesday, December 11th @ 6:35 pm. Regular Class Time in place of Oly Class.*

*Athlete Development and Assessment Testing at Vagabond*

For those who signed up for the Athlete Development and Testing, we will be running measuring with Calipers next week. You can contact myself for setting up a 5 minute time block to get your measurements and caliper readings completed throughout the week. The cost of the development seminar is only $40, and will help aid in finding more results with caliper readings, and also findings of what our body is enduring on an everyday basis.

Vagabond CrossFit On Ramp Beginners Class Starts Monday, January 7th, 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 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 January 7th. 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. 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.

I. Dynamic and Mobility Prep Warm-Up:
Monostructural Warm Up of:
3 Minutes of Rowing or Airdyne
+
5 Minutes of:
PVC Oh Squats x 10
Arm Circles x 10 Forward
Arm Circles x 10 Backward
Scorpion x 10
+
3 Minutes of:
Foam Roll x Thor. Mobility
II. Phases Strength and Conditioning:
A. Lifestyle Phase:
Static Core/Scap + Running MAP Based + Low %’s
A1. Side Bridges x 15-20 seconds/each side x 3 sets, rest 30 seconds.
A2. DB External Rotation @ 30×0, 6-8 reps/each sie x 3 sets, rest 30 seconds.
B. 4 Sets of the following:
3 Minutes of the following movements:
Run 100 meters
10 Goblet Squats @ moderate weight
Rest 2 minutes between sets
Keep track of rounds and stay consistent
B. Fitness Phase:
Rotational Core/Scap + Rowing MAP Based + Low %’s

A1. Med Ball Rotational Throws x 15 reps each side(Men-12 lbs/Women-8 lbs) x 3 sets, rest 30 seconds.
A2. DB Cuban Press @ 40×2, 6-8 reps x 3 sets, rest 30 seconds.
B. Row or Airdyne 5 Minutes @ Zone 1 Work, rest 5 minutes, 10 sets of the following on airdyne or rowing machine: 1 minute @ 90%, 1 minute @ 50%, rest 5 minutes, 5 minutes of zone 1 work on rowing machine or airdyne
C. Competition Phase:
Lactate Endurance Tester + MAP(Single Modality)
A. Complete the following for time of:
20 Power Cleans @ 135 lbs/95 or something you will go unbroken
30 Cals on Airdyne
Go hard, no excuses, no breaking up any reps, JUST GO!
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B. 5 Minutes of Zone 1 Work
+
10 Minutes of:
30 seconds of rowing @ 90%
30 seconds of rowing @ 50%
+
5 Minutes of Zone 1 Work
Post Results to Comments or Nutrition Group Page.