"Class Schedule for Holiday Week"(12.21.2012)

*Schedule for the Holiday Weeks up until January 2nd, 2013*

Monday, December 24th: 6 am, 7 am, 9 am, 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.

I. Dynamic and Mobility Prep Warm-Up:
5 minutes of mobility work
*Foam Roll quads, hams, adductors, abductors*
5 minutes of movement prep
wall squats x 5
kb swings x 5
goblet squats x 5
band walks x 5
II. Phases Strength and Conditioning:
A. Lifestyle Phase:
Push/Pull Intense + Squat Stamina + Short Rowing Testers

A1. Push Press @ 11×1, 1 tough rep x 5 sets(stay at that weight for all 5 sets), rest 2 minutes.
A2. DB Bent over Row on Bench @ 50×0, 4-5 reps x 5 sets, rest 2 minutes.
B. Complete the following for time of:
Row 500 meters
20 Kettlebell Deadlifts
Row 350 meters
15 Kettlebell Deadlifts
Row 250 meters
10 Kettlebell Deadlifts
Row 150 meters
5 Kettlebell Deadlifts
B. Fitness Phase:
Lactate Repeatability Tester + Zone1 Work
A. For Time of the following movements:
20 Power Cleans @ 105/75, 85/65, 75/55, 65/45
Row 500 Meters
Rest 10 Minutes
20 Power Cleans @ above weight
Row 500 Meters
Please Coaches write down results on board.
C. Competition Phase:
Jerk Intense + Clean Battery + Deadlift/Handstand Push Up Moderate
A. Split Jerk, 2 reps every 60 seconds x 10 minutes, choose a weight that is heavier than 70% of your best, but lower than last weeks attempt by 10 lbs.
B. Every two minutes, for a total of 20 minutes:
Clean x 2 reps
(try to perform both reps within the first 30 seconds of the work period)
* Sets 1-2 – 70-75%
* Sets 3-4 – 75-80%
* Sets 5-6 – 80-85%
* Sets 7-8 – 85-90%
* Sets 9-10 – 90-95%
C1 Conventional Deadlift @ 30×0, 4-4-3-3-2-2 x 3 sets, up in weight each set, rest 1 minute.
C2. Handstand Push Up Cluster, x 3 sets, rest 1:30 between sets.
Post Results to Nutrition Page.