"CrossFit Testers: Helen and Grace"(8.3.2012)
*This Saturday, August 4th, 2012 Bring a Friend to Vagabond Day*
We at Vagabond realize the importance of spreading the word, and giving people an opportunity to see what Vagabond is all about and what truly makes us different from all the rest. We are offering a Bring a Friend Day to Vagabond on Saturday, August 4th, where it will be a Team Workout, and you will work with your friend, family member, or special someone during the workout and show them the ropes. We are offering this only once this summer, so please bring someone who is interested, and get them involved in our great community!
*Vagabond CrossFit On Ramp Beginners Class Starts Monday, August 20th, 2012. Contact us for more information and to sign up.*
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 August 20th . There are no more than 6-9 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 Summer Specials for the Beginner’s Class.
I. Dynamic and Mobility Prep Warm-Up:
5 minutes of movement prep work
2 rounds of
wall squats x 10
back extension w/ 3 sec. hold up top x 10
20 meter light skip
100 meter light jog
seated med ball twist x 20
1 Way Shoulder Stretch
II. Lifestyle Phases Strength and Conditioning:
A. Fitness Phase: Level 1 and Level 2
A. Push Press, work to a 1 rep max. 15 Minute Time Limit.
B. CrossFit Tester Workout:
3 Rounds for time of the following
Run 400 meters
21 kettlebell swings @ 53/35, 44/26
12 pull ups(Level 1 Scale to Banded Pull-Ups)
B. Competition Phase:
A. Find a 1 rep Max Close Grip Bench Press @ 30×0.
Hands are shoulder width apart and follow the tempo.
B. 30 Clean and Jerks for time @ 135/95
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