"Class Schedule for Weekend: Speciality Classes on Sunday"(9.6.2013)

*Schedule for the Weekend at Vagabond*

1. Saturday, September 7th: 9:00 am Lifestyle + Fitness Phase Class

2. Saturday, September 7th: 10:00 am Competition Phase Class

3. Sunday, September 8th: 9:00 am Gymnastics Class.

4. Sunday, September 8th: 10:00 am Powerlifting Class

5. Sunday, September 8th: 9:00 am to 11:00 am Open Gym Format

Vagabond CrossFit On Ramp Beginners Class Starts Monday, September 16th, 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, September 16th, 2013. There are no more than 5-7  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.

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I. Dynamic and Mobility Prep Warm-Up:
Competition Phase Prep
3 minutes of zone 1 work
+
4-5 minutes of the following:
strict toes to bar
strict ring dips
double unders
+
3-4 minutes of the following
90 degree quad stretch
+
Lifestyle + Fitness Phase Prep
3 minutes of z1 work
+
3-5 minutes of workout prep
*ankles, hips, T-spine
+
3-5 minutes of workout prep
Strict shoulder press
Push press
Goblet squats facing the wall
db ext. rot.
II. Phases Strength and Conditioning:
A. Lifestyle Phase:
Single Leg/Upper Body Pull+ Aerobic Based
A1. DB Russian Step Ups @ 11×1, 8-10/each leg x 3 sets, rest 30 seconds
A2. DB Bent Over Row @ 30×1, 8-10/each arm x 3 sets, rest 30 seconds
A3. Plank Holds x 15 seconds, rest 15 seconds, Plank Holds x 15 seconds, rest 30 seconds.
B. 3 Rounds for time of the following:
20 Goblet Squats
100 Single Unders
B. Fitness Phase:
Squat Mod + Single Leg/Upper Body Horizontal + GYMN Core
A. Speed High Bar Back Squat @ 20×1 @ 50% of 1RM, 2-3 repetitions x 8 sets, rest 30 seconds.
B1. Barbell Overhead Walking Lunges @ 11×1, 6-8 repetitions x 3 sets, rest 1 minute.(Load Weight as appropriate for your ability and fitness level)
B2. DB Seated Strict Press @ 20×1, 6-8 repetitions x 3 sets, rest 1 minute.
C. On the Minute, Every Minute for 12 Minutes of:
Even Minutes: 8 Toes to Bar or Knees to Chest(Kipping is Allowed)
Odd Minutes: 8-10 Burpees
C. Competition Phase
Squat Intense + Jerk Moderate + Upper CP Push/Pull
A. Front Squat @ 22×1, work to a heavy double
This means you will work to a heavy double quickly. Do a few warm up sets, then couple sets at light weight, and then go right for a heavy double.
B. Split Jerk Cluster @ 78%-81%, 1.1.1.1.1 x 3 sets, rest 2 minutes between sets.
C1. Close Grip Bench Press @ 21×1, 2-3 repetitions x 5 sets, rest 1:30 between sets.
C2. Weighted Supinated Pull Ups @ 20×1, 2-3 repetitions x 5 sets, rest 1:30 between sets.
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