"Bring a Friend Day to Vagabond and Vagabond Yoga Class"(4.10.2013)
*Vagabond Yoga on Wednesday, April 10th @ 7:35 pm*
*Bring a Friend Day on Saturday, May 11th, 2013*
Couple Times during the Summer we run a Vagabond Bring a Friend Day to Vagabond. This allows any Vagabond to bring a loved one, friend, family member, or anyone interested in our programming to try Vagabond out for a day. Everyone is invited, and a friendly workout is issued to all new people who are interested in trying out Vagabond for the day, and possibly having the opportunity to sign up for the next Beginners Class. I strongly encourage to invite all people interested in the Vagabond Program to try this Free Workout out at Vagabond. If you have any questions or inquiries please see Kevin for any advice. All are Welcome and We Look Forward to Seeing some Hopeful New Vagabonds!
Vagabond CrossFit On Ramp Beginners Class Starts Monday, April 15th, 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, April 15th, 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 movement prep
*ankles, hips, t-spine
3-5 minutes of workout prep
wall angels w/ PVC pipe
hollow rocks to candle stick
100m run – increase intensity each time:
II. Phases Strength and Conditioning:
A. Lifestyle Phase:
Bend + Upper Body Pull/Upper Body Push + DB or KB Burner
A. Deadlift @ 30×1, 4-6 repetitions x 3 sets, rest 2 minutes between sets.
B1. AMRAP 30 seconds of Ring Rows @ 20×1, x 3 sets, rest 1:30 between sets.
B2. AMRAP 30 seconds of DB Thrusters @ moderate weight x 3 sets, rest 1:30 between sets.
C. Teams of Two Complete the following:
AMRAP 12 Minutes of the following:
Run 100 Meters or Row 150 Meters
Kettlebell Swings x 10 repetitions
Switch off every round between your partner
B. Fitness Phase:
Bend + Upper Body Pull/Upper Body Push + Burner
A. Deadlift @ 30×1, 6-8 repetitions x 3 sets, rest 2 minutes between sets.
B1. Kipping Pull Ups, 10-12 repetitions x 3 sets, rest 1 minute
B2. Heavy Dumbbell Bench Press @ 30×0, 6-8 repetitions x 3 sets, rest 1 minute.
C. AMRAP 4 Minutes of the following:
50 Calorie Airdyne(Men)/40 Calorie Aidyne(Women)
AMRAP Remaining Time Burpees: No Jump @ Top
C. Competition Phase:
*Vagabond Spreadsheet Testing: Record Results in Spreadsheet*
Squat CP Tester + Repeatable Testers
A. Front Squat, 1 Rep Max @ 20×1
B. 15-12-9 of the following:
Power Cleans @ 115/80 lbs
rest 10 minutes
15-12-9 of the following:
Power Cleans @ 115/80 lbs
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