"Bring a Friend Week at Vagabond CrossFit"(1.2.2013)

January 2, 2014
| No Comments
| Blog, Competition Phase, Fitness Phase, Lifestyle Phase
Announcing VBC’s Family & Friends Week
January 13 – 17th
The week of January 13th is Friends & Family week at Vagabond CrossFit. Kick off 2014 on the right foot and take advantage of this special opportunity to bring a friend, spouse or other family member to Vagabond to try out a class! They will get to see first hand how the classes work, meet the coaches and get a glimpse into our VBC lifestyle!
To entice our VBC community to spread the word, we’ve come up with some great New Year’s promotions:
**If your friend likes the class you bring them to try and signs up for On Ramp- YOU get a one-time discount of 25% off YOUR membership fee that month (the month they complete On Ramp).
**If your friend then decides to join Vagabond once they’ve completed On Ramp- YOU get a one-time discount of 50% off YOUR membership fee that month (the month they join).
Please give Kevin or Melissa 24 hours notice if you’d like to bring someone in!
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 Vagabond CrossFit On Ramp Beginners Class Starts Monday, January 27th, 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.*

*We will be running Specials for our Beginners Class in January. The cost of the Beginners will be only $99.*

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, January 27th, 2013. There are no more than 5-6  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 vbcrossfit@gmail.com 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.
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I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of z1 work
+
3-5 minutes of mobility work
*ankles, hips, t-spine
+
3-5 minutes of workout prep
goblet squats x 5 reps
wall angels x 5 reps
strict pull ups x 5 reps
100m run or airdyne 7 cals
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Upper Body Push/Upper Body Push+ Lactate Based
A1. Barbell Strict Press, 4-5 reps x 4 sets, rest 90 seconds.
A2. DB Tricep Extensions, 6-8 reps x 4 sets, rest 90 seconds.
B. 5 Sets of the following:
90 Seconds on the Clock:
5 DB Front Squats
5 DB Push Press
5 Airdyne Calories
Rest 3 Minutes between sets
B. Fitness Phase
Aerobic MAP Scenarios
5 Rounds for time of the following:
12 Kettlebell Swings
7 Hand Release Push Ups
12 Step Down Box Jumps
+
Rest 6 Minutes
+
3 Rounds for time of the following:
Row 500 Meters
18 Burpees
C. Competition Phase
Rest Day or Zone 1 Day or Mobility Day
A.1 Rest and recovery on Sunday
A.2 Z1 activity for 30-60 minutes – do something new
A.3 Recovery – mobility work (check out mobilitywod.com), PT work, band work.
A.4 Take some time to prepare your meals and training times for the week.
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