"Kettlebell, Powerlifting Speciality Classes on Sunday, and Now Vagabond offers Massage Therapy"(12.16.2012)
*Scheduled Classes for Sunday, December 16th, 2012*
9:00 am to 11:00 am Open Gym Format
9:00 am Kettlebell Class
10:00 am Powerlifting Class
*Massage Therapy offered at Vagabond starting in January*
We will now be offering Massage Therapy through our former Yoga Teacher Lindsay Wadman. We will be setting up one of the rooms upstairs as our permanent home for our therapy uses. Lindsay will be here on Saturdays once a month to start off to offer her services. Please email myself or Lindsay to reserve your spot today. She will be doing massages on Saturday, January 5th from 9 am to 12 pm.
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.
I. Dynamic and Mobility Prep Warm-Up:
Coaches Option x 7 to 10 Minutes
II. Phases Strength and Conditioning:
A. Lifestyle Phase:
4 Sets of the following:
Against a Two Minute Running Clock Complete the following:
Airdyne x 25 Calories or Row x 250 meters
Remaining Time complete as many DB Push Press as possible @ moderate weight.
*Rest 3:00 minutes between sets*
or
Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
B. Fitness Phase:
4 Sets of the following:
Against a Two Minute Running Clock Complete the following:
Airdyne x 25 Calories or Row x 250 meters
Remaining Time complete as many DB Push Press as possible @ moderate weight.
*Rest 3:00 minutes between sets*
or
Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
C. Competition Phase:
Rest Day.
Post Results to Nutrition Page.