"Heats, Times, and Schedule for the CrossFit Opens 14.4"(3.21.2014)

*CrossFit Opens 14.4 Heats + Schedule for Vagabond CrossFit*

The Heats and Schedule for Saturday will be released Thursday Night on the Facebook Group Page for all those who are partaking in the Vagabond Opens Saturday Festival. The Heats and Schedule will then be released on the Vagabond Webpage on Friday Night. If you are no participating in the Saturday Festivities, then you may perform the workout during Open Gym Time on Sunday Morning from 9 am to 11 am.

Vagabond CrossFit On Ramp Beginners Class Starts Monday, March 31st, 2014. 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, March 31st, 2014. 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.

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I. Dynamic and Mobility Prep Warm-Up:
3 Minutes of Zone 1 Work
+
3-5 Minutes of the following mobility prep:
Banded Hamstring Stretch x 2 minutes/each side
+
3-5 Minutes of the following Aerobic Dynamic prep:
Row 150 Meters
10 Air Squats
5 Burpees
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Core/Elbow Flexors + Running/Rowing MAP Based
A1. Side Bridges 18 seconds/each side x 3 sets, rest 1 minute.
A2. DB Powell Raises @ 30×1, 6-8 reps/each x 3 sets, rest 1 minute.
B AMRAP 15 Minutes of the following:
Row 250 Meters
7 Burpees
B. Fitness Phase
Bend Intense(Deadlift or Assistance Work) +Upper Body Pull/Upper Body Push + Posterior Chain
A. Barbell Good Mornings @ 30×1, heavy set of 3 reps, time limit x 12 minutes.
B1. Weight Supinated Pull Ups @ 30×1, 3-4 reps x 4 sets, rest 1 minute.
B2. DB Tricep Bench Extensions @ 30×1, 6-8 reps x 4 sets heavy, rest 1 minute.
C1. Heavy Russian Kettlebell Swings, 15-18 reps x 4 sets, rest 10 seconds.
C2. Burpees as fast as possible, 12-15 reps x 4 sets, rest 1 minute.
C. Competition Phase
Opens 14.4 Workout
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