"Boston Strong Fundraiser + Vagabond Olympic Lifting"(5.14.2013)

*Boston Strong Fundraiser at Vagabond on Saturday, May 18th, 2013*

We will be running the Boston Strong Fundraiser at Vagabond on Saturday, May 18th, 2013. The proceeds will go to the One Fund Charity to support the victims and families of those affected by the explosions at the Boston Marathon on Monday, April 15th, 2013. We will be selling Boston Strong Shirts during the fundraiser and during the week of the Fundraiser. We strongly encourage all Vagabonds to participate in this event, and show their support for the families and victims of this horrific act of violence. Please put this date in your calendar, and make sure you are present that weekend for support!

Vagabond CrossFit On Ramp Beginners Class Starts Monday, June 3rd, 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 Monday, June 3rd, 2013. There are no more than 6-8  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:
3-4 minutes of z1 work
+
3-4 minutes of mobility work
*ankles, hips, t-spine
+
3-4 minutes of workout prep
Goblet squats facing wall
double unders
powell raise
pull ups
II. Phases Strength and Conditioning:
A. Lifestyle Phase:
Lactate Work
5 Sets of the following:
60 second AMRAP of the following:
5 Kettlebell Swings
5 Goblet Squats
5 Airdyne Calories
Rest 5 Minutes between sets
B. Fitness Phase:
LP1 + LP1
4 Sets of the following:
7 Touch N Go Push Press @ 95/65
Sprint 100 Meters
Rest 4 minutes between sets
+
rest 10 minutes
+
4 Sets of the following:
10 Front Squats @ 95/65
Up and Back Prowler Push @ 70/30 lbs load
Rest 4 minutes between sets
C. Competition Phase:
Zone 1 Effort + MAP Work
10 Sets of the following:
30 seconds of Rowing @ 90%
30 seconds of Rowing @ 50%
+
10 Sets of the following:
30 seconds of Running @ 80%
30 seconds of Walking
+
10 Sets of the following:
30 seconds of Airdyne @ 90%
30 seconds of Airdyne @ 50%
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