"Columbus Day Schedule and No Grain Challenge Testing Workouts this Week"(10.8.2012)
*Vagabond CrossFit On Ramp Beginners Class Starts Monday, November 5th, 2012. 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 October 22nd . 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. Claases 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.
*Schedule for Monday, October 8th on Columbus Day*
9:00 am Group Class
10:00 am Group Class
4:30 pm to 7:00 pm Open Gym Format
6:30 pm Beginners Class
*No Grain Challenge Test Workouts*
We will be testing our workouts for our No Grain Challenge on Tuesday and Wednesday of this week. The cost of the No Grain Challenge will be $20, and if you have not paid yet, please bring in on this days to save your spot. We will be running a regular scheduled class on those days, so it is on you to get in at some point and take the class. The No Grain Challenge officially begins next Monday, October 15th.
I. Dynamic and Mobility Prep Warm-Up:
10 minutes of mobility work
*ankles, hips, t-spine
2 rounds of
wall angels x 5
x-band walk x 5
face pull x 5
SA db press x 5/side
II. Lifestyle Phases Strength and Conditioning:
A. 20 Minutes of the following:
Power Cleans @ 70% to 75% of 1 rep max x 4 repetitions, get data from September 17th, 2012.
Row 500 Meters
B. Competition Phase:
Snatch intense + squat/press/pull battery + single leg optional
A. Snatch Complex of the following:
5 sets of the following:
1 snatch deadlift + 1 mid thigh snatch + 1 deck snatch
B1. Front Squat @ 20×1, 2-3 reps x 10 sets, rest 1 minute.
B2. Strict Ring Dips Cluster, 3.3 x 10 sets, rest 1 minute.
B3. Weighted Pronated Pull Up, 2 tough reps x 10 sets, rest 1 minute.
*Optional Single Leg Strength*
Front Rack Walking Lunges @ 185 lbs AMRAP x 3 Minutes
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