"Free Introduction Class and Team Vagabond"(11.17.2012)
Day 34 of VB No Grain Challenge(Last Week of No Grain Challenge)
*Vagabond will be offering our Free Introduction Class this Saturday, November 17th @ 10:00 am. All are welcome to come and attend.*
Schedule for Saturday, November 17th, 2012*
9:00 am Group Class and 10:00 am Free Intro Class
*Vagabond CrossFit On Ramp Beginners Class Starts Monday, December 10th, 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 December 10th. 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.
I. Dynamic and Mobility Prep Warm-Up:
Coaches Option x 7 to 10 Minutes
Review of Team Workout
II. Phases Strength and Conditioning:
A. Lifestyle and Fitness Phase:
4 Sets of the following
Against a five-minute running clock, complete as many rounds and reps as possible of:
Burpees x 3 reps
Kettlebell Swings x 6 reps
Air Squats x 9 reps
In teams of three, partners alternate to complete whole rounds. After each 5 minute AMRAP, teams will rest one minute and then do another 4 minute AMRAP. The cycle will repeat for 4 rounds. Your goal is to get the same score on each round. Your overall score is a total number of reps completed throughout the entire workout.
B. Competition Phase:
MAP Sessions: 6-10 minutes x 3 sets + 7 minutes rest
5 sets of the following @ 90% of:
30 seconds of rowing
Rest 30 seconds between sets.
Rest 5 minutes
5 sets of the following:
10 Pull Ups
20 repetitive box jumps @ 24/20 inches
Rest 1:00 minute between sets.
Rest 5 Minutes
5 Sets of the following:
Run 200 Meters
10 Squat Snatches @ 95/65(touch n go)
Rest 1 minute and 30 seconds between sets.
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