"Christmas Week Schedule Announced and Kids Class @ 10:00 am"(12.24.2012)
*Schedule for the Holiday Weeks up until January 2nd, 2013*
Monday, December 24th: 6 am, 7 am, 9 am, 10 am(Kids Class), 12 pm
Tuesday, December 25th: No Classes
Wednesday, December 26th: 9 am, 12 pm, 430 pm, 535 pm, 635 pm, 735 pm(Yoga Class)
Thursday, December 27th: Regular Schedule
Friday, December 28th: Regular Schedule
Saturday, December 29th: Regular Schedule
Sunday, December 30th: Regular Schedule
Monday, December 31st: 6 am, 7 am, 9 am, 12 pm, 430 pm, 535 pm, 635 pm
Tuesday, January 1st: 9 am, 10 am, 12 pm
Wednesday, January 2nd: Regular Schedule
Vagabond CrossFit On Ramp Beginners Class Starts Monday, January 7th, 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 January 7th. 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.
*Merry Christmas from Vagabond*
I. Dynamic and Mobility Prep Warm-Up:
7 minutes of mobility work
*ankles, hips, thoracic ext., adductors
4-5 minutes of movement prep
wall angels x 5 reps
wall squats x 5 reps
row x 150 meters
samson stretch x 6 reps(3/each side)
II. Phases Strength and Conditioning:
A. Lifestyle Phase:
Bend Intense + Single Leg(Eccentric)/Upper Body Push Cond + Row Sprints
A. Sumo Deadlift @ 22×1, 4-5 reps x 3 sets, rest 2 minutes between sets.
B1. DB Walking Lunges @ 11×1, 10/each leg x 3 sets, rest 1 minute between sets.
B2. Barbell Strict Press @ 11×1, 4-5 reps x 3 sets, rest 1 minute.
C. “Golden Rings Workout”
5 Rounds for time of the following:
7 Goblet Squats @ moderate weight
150 Meter Row
B. Fitness Phase:
Bend Oly + Squat/Pull Battery + Single Leg
A. Hang Power Snatch, work to a 3 rep max, time limit 12 minutes. These are not touch n go reps, and you are allowed to re-grip.
B1. High Bar Back Squat @ 20×1, 3-4 reps x 3 sets, rest 1:30 between sets.
B2. Kipping Pull Up Cluster, 7.5.3 x 3 sets, rest 1:30 between sets.
C. Overhead Walking Lunges w/ barbell(Snatch Grip Position) @ 11×1, 8/each leg x 3 sets, rest 1:30 between sets.
C. Competition Phase:
Snatch Intense + Clean and Jerk Intense + Back Squat/Muscle Up(no more than 5 sets)
A. Snatch(Mid Thigh) off blocks or plates, 188.8.131.52 x 4 sets, rest 2 minutes between sets.
B. Clean and Jerk, work to a heavy set of 2, follow the rep scheme of starting @ 50% x 3 reps, 55% x 3 reps, 60% x 3 reps, 70% x 2 reps, 75% x 2 reps, 80% x 1 rep, 85% x 1 rep, 90% x 1 rep, rest as needed between sets. Time Limit is 15 Minutes.
C1. Front Squat @ 85% of weight from December 10th, 2-3 reps x 5 sets, rest 1 minute.
C2. Muscle Ups, 2-3 reps or 3-4 reps x 5 sets, rest 2 minutes.
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