"Happy New Year and Onward to 2013"(1.1.2013)
*Happy New Year from Your Extended Family @ Vagabond CrossFit*
Scheduled Classes for the Day: 9 am, 10 am, 12 pm
*2013 and Onward for the Vagabond Family*
We have come to another end of the year for the Vagabond Family, and by far this was the most successful year for Vagabond CrossFit. We had many accomplishments inside and outside of the Vagabond Doors. We had personal records, marriages, birth of children, first within the gym, and so on. There are so many great people who are part of our Community, and what makes Vagabond a special place in my heart for the rest of my life. Now, that we are moving into the New Year, we are going to see and hear alot of people talk about their New Year’s Resolution and how they want to accomplish this, and want to achieve that. I encourage everyone to set goals in their lives, but sometimes we must go deeper and greater than just simply setting a goal in ones life. We must have a plan of action put in place to achieve these goals that we will be setting within our lives. The plan of action is very important to achieving ones goal and you must not just set concrete goals in your head, but you must ask yourself, How am I going to accomplish these goals? and Why do I want to accomplish these goals laid out in front me? Through dedication and hard work, anyone in Vagabond will achieve their goals, but you must have a plan of action, and go beyond just saying you are going to accomplish these goals, but you must put your money where your mouth is, and GET IT DONE!
Vagabond CrossFit On Ramp Beginners Class Starts Monday, January 7th, 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 January 7th. 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. 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.
*Happy New Year from the Vagabond Family*
I. Dynamic and Mobility Prep Warm-Up:
3 Minutes of the following:
Row, Airdyne, or Jump Rope
+
5-7 minutes of mobility work
*ankles, hips, thoracic ext., scap. ret., adduc.
+
4-5 minutes of movement prep
powell raise x 5/each side
wall angels x 5
wall squats x 5
strict pull ups x 3-5
single unders x 15
II. Phases Strength and Conditioning:
A. Lifestyle Phase:
CrossFit Tester
5 Rounds for time of the following:
10 Step Down Box Jumps
15 Kettlebell Swings
300 meter row or 20 Cal Airdyne
B. Fitness Phase:
CrossFit Tester
Five Rounds for time of the following:
20 Wall Balls
7 Pull Ups
5 Burpees
C. Competition Phase:
Lend Tester + Zone 1 Work
A. 15-12-9 of the following:
Power Snatch @ 95/65
Lateral Burpees
Goal Time: Sub 4 Minutes
+
B. 10 Sets of the following:
30 seconds of double unders
30 seconds rest
Post Results to Nutrition Page.