"Gymnastics and Running Club this Weekend"(7.13.2012)

*Vagabond CrossFit On Ramp Beginners Class Starts Monday, July 30th,  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 July 30th . 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.

*Vagabond Speciality Classes this Weekend*

Vagabond Gymnastics on Saturday, July 14th @ 10:00 am

Vagabond Running Club on Sunday, July 15th @ 8:45 am. Meet at Vagabond!

Good Morning!

I. Dynamic and Mobility Prep Warm-Up:
5 minutes of movement prep work
2 rounds of
200 meter run
20 double unders
30 sec. FLR
II. Lifestyle Phases Strength and Conditioning:
A. Fitness Phase: Level 1 and Level 2
A. 10 sets of 2 reps @ 70% of shoulder press, on the minute every minute. Look at June 22nd for reference point for weight for shoulder press.
B1. Omni Grip Bench Press, 3-6 reps x 5 sets, change grip every set(Close Grip, Wide Grip, etc..), rest 2 minutes.
B2. Single arm db bent over row @32×1, 5 sets of 5-6 reps, rest 2 minutes.
C. 12-9-6 of:
Power cleans @ 115/75, 95/55
*Goal Time: Under 4 Minutes*
B. Competition Phase:
A. 10 sets of 2 @ 60% of best overhead squat, on the minute every minute.
B1. All weight is light and concentrating on speed of the bar.
Muscle clean, rest 2 minutes
B2. Jerk Pressing Stance,, rest 2 minutes.
C1. Handstand Push Ups x 4-6 reps @ 30×0 x 5 sets, rest 3 minutes.
C2. Weighted Pronated pull ups @ 4-6 reps @30×0 x 5 sets, rest 3 minutes.
D. Back extensions, 3 sets of 12-15 reps, rest 2 minutes.
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