"Breast Cancer Fundraiser for Our Own Vagabond, Robin Taylor"(3.1.2013)

*Breast Cancer Charity Workout on Saturday, March 2nd, 2013 @ 9:00 am in honor of our own Robin Johnson Taylor, and in memory of her sister, who recently passed away*

  Reminder this fundraiser is for a great cause and also in honor of our own Vagabond, Robin Johnson Taylor, who is going through her second bout with breast cancer and her sister who recently passed away from this tragic disease. We encourage as many Vagabonds to attend this charity workout for the benefit of this great organization, and also to show support for our own Vagabond!  Please CLICK HERE to see more information about the Ellie Fund, in which we will be supporting during this fundraiser. We are asking all Vagabonds to show their support, and are recommending if you plan on attending, then please think about making a $20 donation towards the Vagabond Goal.

Vagabond CrossFit On Ramp Beginners Class Starts Monday, March 25th, 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, March 25th, 2013. 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:
3 minutes of z1 work
+
3-5 minutes of mobility work
*ankles, hips, upper back
+
3-5 minutes of workout prep
face pulls
trap 3 raise
back extensions
wall squats
II. Phases Strength and Conditioning:
A. Lifestyle Phase:
Squat Intense + Upper Body Pull/Single Leg + DB or KB Burner
A. Front Squat @ 30×1, 8-10 reps x 3 sets, rest 2 minutes between sets.
Go up in weight from Friday, February 15th, look at numbers
B1. Strict Ring Rows @ 30×0, 8-10 repetitions x 3 sets, rest 1:30.
B2. DB Split Squats @ 30×1, 8-10 repetitions x 3 sets, rest 1:30.
C. Complete the following for time of:
5-10-15 of:
DB Hang Power Clean and Push Press
15-10-5 of:
Burpees: No Jump @ Top
B. Fitness Phase:
CrossFit Tester and/or Aerobic Power Tester
7 Rounds for time of the following:
10 Deadlifts @ 175 lbs/125 lbs
15 Wall Balls @ 20/14
C. Competition Phase:
CrossFit Tester
5 Rounds for time of the following:
20 Toes to Bar
20 Step Down Box jumps
20 Ring Dips
20 Overhead Squats @ 95/65 lbs
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