"Bring a Friend to Vagabond on Saturday @ 9:00 am"(5.6.2013)
Vagabond CrossFit On Ramp Beginners Class Starts Monday, May 13th, 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, May 13th, 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.
*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 program 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!
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
II. Phases Strength and Conditioning:
A. Lifestyle Phase:
Bend Intense + Posterior Chain/Upper Body Pull + Upper Body Push/Flexors
A. Deadlift @ 30×1, 6-8 repetitions x 3 sets, rest 2 minutes between sets.
B1. Barbell Good Mornings @ 30×1, 6-8 repetitions x 3 sets, rest 1 minute.
B2. Pronated Pull Ups @ 30×1, 4-8 repetitions x 3 sets, rest 1 minute.
Negative Pull Ups/Ring Rows and Bicep Curls for those who cannot do Pronated Pull Ups
C1. Close Grip Bench Press @ 30×1, 6-8 repetitions x 3 sets, rest 1 minute.
C2. Banded Tricep Extensions @ 40×1, 8-10 repetitions x 3 sets, rest 1 minute.
B. Fitness Phase:
Bend CP + Bend/Upper Body Push + Posterior Chain/Upper Body Push Cond
A. Snatch Pull @ 100% of best snatch, 1 rep x 6 sets, rest 1 minute.
B1. Power Snatch Cluster, 188.8.131.52 x 3 sets, rest 1:30
B2. Handstand Push Ups, 4-8 repetitions x 3 sets, rest 1:30.
People can scale to Standing DB Strict Press @ 30×1, 6-8 repetitions x 3 sets, rest 1:30
C1. Back Extensions @ 30×1, 12-15 repetitions x 3 sets, rest 1 minute.
C2. DB Tricep Extensions @ 30×1, 8-12 repetitions x 3 sets, rest 1 minute.
C. Competition Phase:
Squat Snatch Intense + Bsqt/Wghted Chin + DB Press/PC + Airdyne ALend
A. 1 Hang Squat Snatch + 1 Hang Squat Snatch + 2 Overhead Squats x 3 sets, rest 3 minutes between sets
Choose a weight that is doable and no failures
B1. High Bar Back Squat @ 20×1, 7-9 repetitions x 4 sets, rest 1:30
B2. Weighted Supinated Pull Up Cluster, 1.1.1 x 4 sets, rest 1:30
C1. Strict Press @ 30×1, 7-9 repetitions x 3 sets, rest 1 minute.
C2. Back Extension Drop Set, 6.6.6 x 3 sets, rest 1 minute.
D. Airdyne @ 100%, 22 seconds x 5 sets, rest 3 minutes and 30 seconds.
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