"Different Looking Training Days for Lifestyle + Fitness Phase + Regular Scheduled Classes for Thursday"(12.26.2013)

Schedule for Christmas/Holiday Week at Vagabond Facility

1. Thursday, December 26th: 6 am, 715 am, 9 am, 12 pm, 430 pm, 535 pm, 635 pm, 735 pm

2. Friday, December 27th: 6 am, 715 am, 9 am, 12 pm, 430 pm, 535 pm, 635 pm

3. Saturday, December 28th: 9 am, 10 am

4. Sunday, December 29th: 9 am to 11  Open Gym + No Speciality Classes

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Vagabond CrossFit On Ramp Beginners Class Starts Monday, January 6th, 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.*

*We will be running Specials for our Beginners Class in January. The cost of the Beginners will be only $99.*

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, January 6th, 2013. There are no more than 5-6  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.

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I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep:
3 minutes of z1 work
+
3-5 minutes of mobility work
*ankles,hips, t-spine
+
3-5minutes of workout prep
goblet squats x 5 reps
lunge step x 10 steps in total
face pulls x 5 reps
100m run
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Upper Body Push/Upper Body Pull+ Lactate Based
A1. Barbell Push Press, 4-5 reps x 4 sets, rest 90 seconds.
A2. DB Bent Over Row, 4-5 reps/each arm x 4 sets, rest 90 seconds .
B. 4 Sets of the following:
30 Seconds of Airdyne
transition 5 seconds
30 Seconds of Burpees
transition 5 seconds
30 Seconds of Row Sprint
Rest 3 minutes between sets
B. Fitness Phase
Squat CP + Core/Upper Body Push + AD Alend/Bodyweight Cond
A. Front Squat, 85%, 2 reps x 5 sets, rest 2 minutes between sets.
B1. Close Grip Bench Press, 2-3 reps x 4 sets, rest 30 seconds.
B2. DB Bench Tricep Extensions, 4-6 reps x 4 sets, heavy, rest 30 seconds.
B3. Weighted Supinated Pull Ups, 3-4 reps x 4 sets, rest 30 seconds.
Advanced: Weighted Pull Ups
Intermediate: Strict Pull Ups(4-8)
Beginner: Negative Pull Ups(3-4) + Bicep Curls(3-4)
B4. Airdyne @ 85%, 45 seconds x 4 sets, rest 2 minutes.
C. Competition Phase
Rest Day or Zone 1 Day or Mobility Day
A.1 Rest and recovery on Sunday
A.2 Z1 activity for 30-60 minutes – do something new
A.3 Recovery – mobility work (check out mobilitywod.com), PT work, band work.
A.4 Take some time to prepare your meals and training times for the week.
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