*Vagabond CrossFit On Ramp Beginners Class Starts Monday, September 10th, 2012. Contact us for more information and to sign up.*

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 September 10th . 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.

*New Speciality Class @ Vagabond this Sunday, September 2nd @ 10:00 am*

We will be offering a new Speciality Class at Vagabond this Sunday, September 2nd @ 10:00 am. We will be running a test day on Sunday to see the interest. We will be running a Powerlifting Class on this day, and will help and concentrate on squatting, deadlifting, and bench press. This will dramatically increase your ability to perform these movements, and also give you an opportunity to use some different equipment in a different environment. We are looking forward to this class, and have learned some really good information over the trainers course that held at Vagabond. All are welcome and all levels are welcome to attend.

I. Dynamic and Mobility Prep Warm-Up:
5 minutes of movement prep work
*ankles, hips, upper back, glute act.
+
2 rounds of
KB Swing x 5
GHD sit up x 5
double unders x 10
plank style push up x 5
+
Bandy Good Mornings Prep Warm-Up for Deadlift(This is new, 3 sets of 5 to 7 reps)
II. Lifestyle Phases Strength and Conditioning:
A. Lifestyle and Fitness Phase:
A. Coach Takes People through the following sequence for the bend power movement: We will be doing Clusters of High Hang Squat Clean… This means person performs 1 rep, then drops, and then picks back up…
B. High Hang Squat Clean Cluster, 1.1.1.1 x 3 sets, rest 3 minutes. This will be at a moderate weight with concentration of speed and form. Drop each rep and then re-set.
C. Deadlift, work to a heavy single, this is not a max and no failures… Work to a heavy weight, but NO MAXES!!!
D. “Fran” 21-15-9 of the following:
Thrusters @ 95/65
Pull Ups
*Compare to April 30th, and use same weight and scaling measures you used before.*
B. Competition Phase:
A. Snatch Push Press x 1 rep + Snatch Balance x 1 rep x 5 sets, rest 3 minutes between sets.
*Concentration is not the load of the weight, but the position of the barbell overhead and then the speed of the Snatch Balance.*
B. Snatch Pulls @ 110% of your best Snatch, 1.1.1 x 3 sets, rest 2 minutes.
*Drop every rep and concentrate on pull of the movement.*
C1. High Bar Back Squat x 3 reps @ tough weight, but doable, no failures x 4 sets, rest 10 seconds.
C2. 15 Box Jumps @ Rebounding Jumps @ 24/20 inches x 4 sets, rest 30 seconds.
C3. Strict Ring Dips @ 40×1, 8-10 reps x 4 sets, rest 1 minute.
D1. Front Rack Barbell Lunges in Place @ 11×0, 8-10 reps/each leg x 3 sets, rest 1:30.
D2. DB Back Extensions Drop Sets, 6.6.6 x 3 sets, rest 1:30
*Drop sets means you perform first 6 reps @ heavy weight, then drop and rest 10 seconds, then second 6 reps @ lighter weight, and then rest 10 seconds, and then 6 reps @ even lighter weight.*
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