"Garage Games Competition on Saturday, June 15th and Sunday, June 16th"(6.3.2013)

*Garage Games Competition in Canton, Massachusetts on Saturday, June 15th and Sunday, June 16th*

We have a very large group of Vagabonds competing at the Garage Games in Canton, Massachusetts at HomeBase. We have well over 20 Vagabond athletes ranging from Experienced Athletes to Beginner Athletes competing in this Competition. We strongly encourage all Vagabonds to come and support your fellow Vagabonds. We will be closing the gym on Saturday, June 15th to allow all Vagabonds to come and support Vagabond Athletes. We will run a regular class schedule on Sunday, June 16th from 9 am to 11 am for Open Gym and Gymnastics Class. Once again we strongly encourage Vagabonds  to support their fellow Vagabonds during the weekend festivities.

Vagabond CrossFit On Ramp Beginners Class Starts Monday, June 24th, 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, June 24th, 2013. There are no more than 6-8  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.

I. Dynamic and Mobility Prep Warm-Up:
3 minuts of z1 work
+
3-5 minutes of mobility work
*ankles, hips, t-spine
+
3-5 minutes of workout prep
wall squats
wall angels
trap 3 raise
plank walk outs
II. Phases Strength and Conditioning:
A. Lifestyle Phase:
Bend Intense + Posterior Chain/Upper Body Pull + Upper Body Push/Flexors
A. Deadlift @ 30×1, 4-6 repetitions x 3 sets, rest 2 minutes between sets.
B1. Back Extensions @ 30×1, 12-15 repetitions x 3 sets, rest 1:30 between sets.
B2. Pronated Pull Ups @ 30×1, AMRAP(-1) X 3 sets, rest 1:30 between sets.
Negative Pull Ups/Ring Rows + Bicep Curls for those who cannot Strict Pull Ups
C1. Close Grip Bench Press @ 30×1, 4-6 repetitions x 3 sets, rest 1:30.
C2. DB External Rotations @ 30×1, 8-10 repetitions/each arm x 3 sets, rest 1:30
B. Fitness Phase:
Bend CP + Bend + Lactate Endurance
A. Snatch Deadlift Cluster, 2.2.2 x 3 sets, rest 2 minutes between sets.
B. 2 Touch N Go Power Snatch @ 70%, on the minute, every minute x 10 minutes.
C 3 Sets of the following:
30 second power clean @ 115/75
30 second no push up burpee
30 second power clean @ 115/75
Rest 5 minutes between sets
Choose a weight for power cleans that you know you can go unbroken with for 30 seconds
C. Competition Phase:
Squat Snatch Intense + Bsqt/Wghtd Chin + DB Press/PC + Airdyne Alend
A. Squat Snatch, 7 sets of 1, make each repetition a tough rep. Warm Up Properly beforehand.
B1. High Bar Back Squat @ 20×1, 4-6 repetitions x 4 sets, rest 1:30
B2. Weighted Supinated Pull Up @ 30×1,, 2-3 reps x 4 sets, rest 1:30
C1. Strict Press @ 30×1, 4-6 repetitions x 3 sets, rest 1 minute.
C2. Romanian Deadlift @ 30×1, 6-8 repetitions x 3 sets, rest 1 minute.
D. Row @ 100%, 250 Meters x 4 sets, rest 4 minutes between sets.
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