" Cancellation of All Classes for Tuesday AM + PM, Please Check Back for Other Announcements for Possible Open Gym in Afternoon +Vagabond Beginners Next Start Date: February 16th"(1.27.2015)

*Vagabond will be closed for all Classes for Tuesday AM + PM Classes.*

Please stay up to date on the Webpage and/or thru Facebook, as we might offer Open Gym in the afternoon on Tuesday.

Please Check Webpage/Facebook on Tuesday Night for Class Schedule for Wednesday.

Vagabond CrossFit Beginners Class Starts Monday, February 16th, 2015. 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, February 16th, 2015. 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 to Contact Us Today.

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I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 Minutes of the Zone 1 Work
+
3-5 Minutes of Foam Roll of:
Lower Back + T-Spine
+
3-5 Minutes of the following:
Row 100 Meters
5 goblet squats
5 inch worms
II. Phases Strength and Conditioning:
A. Lifestyle Phase
For Time of:
25 Burpees
50 Air Squats
25 Burpees
50 Air Squats
B. Fitness Phase
For Time of: At Home Workout or Gym
25 Burpees
50 Air Squats
25 Burpees
50 Air Squats
C. Competition Phase
Power Clean Mod Complex + Press(Push) + Snatch Pull + Gymn Based Burner
A. 3 Position Clean(Floor to Above Knee to Mid Thigh), 68% x 1 rep, 73% x 1 rep, 78% x 1 rep, 83% x 1 rep, rest as needed between sets.
B. Snatch Deadlift @ 95%, 3 reps x 5 sets, rest 1:30 between sets.
C. Push Press, 4 reps x 3 sets @ 82%, rest 2 minutes between sets.
Up 4% from last week
+
D. 45 Minutes on the Clock:
3 Minute Airdyne @ 85%
Rest 1 Minute
30 Second Double Unders
Rest 1 Minute
3 Minute Row @ 85%
Rest 30 Seconds
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