"Labor Day Monday Schedule: 9 am + 10 am Classes for All Classes"(9.1.2014)

*Vagabond CrossFit Schedule for Holiday Weekend(Labor Day)*

1. Monday, September 1st(Labor Day): 9 am, 10 am Group Classes

Vagabond CrossFit On Ramp Beginners Class Starts Monday, September 8th, 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, September 8th, 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 to Contact Us Today.

10610502_10202563540384934_513808292015086408_n

I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 Minutes of the Zone 1 Work
+
3-5 Minutes of Dynamic Group Prep
+
3-5 Minutes of the following:
Run 100 Meters
5 goblet squats
5 push-ups
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Holiday Schedule/Aerobic Duration/Partner Workout
Teams of Two, Each Athlete Completes Every Movement, One Partner Works at a time:
Run 400 Meters or Row 400 Meters
40 Sit-Ups
12-15 Burpees
Run 400 Meters or Row 400 Meters
35 Box Jumps or Step-Ups(20/each leg)
12-15 Burpees
Run 400 Meter or Row 400 Meters
30 Sit-Ups
12-15 Burpees
Run 400 Meters or Row 400 Meters
20 Box Jumps
12-15 Burpees
Run 400 Meters or Row 400 Meters
10 Box Jumps
12-15 Burpees
One Person will run 400 meters, while other person rests, then the next partner will run 400 meter, while the other partner rests, and then the next partner will complete 50 sit ups, and then after that person completes 50 sit ups, next partner will complete 50 sit ups, and so on
B. Fitness Phase
Holiday Schedule/Aerobic Duration/Partner Workout
Teams of Two, Each Athlete Completes Every Movement, One Partner Works at a time:
Run 400 Meters or Row 400 Meters
40 Sit-Ups
12-15 Burpees
Run 400 Meters or Row 400 Meters
35 Wall Balls
12-15 Burpees
Run 400 Meter or Row 400 Meters
30 Sit-Ups
12-15 Burpees
Run 400 Meters or Row 400 Meters
20 Wall Balls
12-15 Burpees
Run 400 Meters or Row 400 Meters
10 Wall Balls
12-15 Burpees
One Person will run 400 meters, while other person rests, then the next partner will run 400 meter, while the other partner rests, and then the next partner will complete 50 sit ups, and then after that person completes 50 sit ups, next partner will complete 50 sit ups, and so on
C. Competition Phase
Back Squat Intense + Snatch Moderate + Clean and Jerk Moderate + Upper Body Pull/Single Leg + Gymnastics Based Grinder
A. High Bar Back Squat @ 20×1, 5 reps x 5 sets @ 65%, rest 2-3 minutes between sets.
B. Squat Snatch of the following weights:
65% Cluster, 1.1 x 2 sets
70% Cluster, 1.1 x 2 sets
75% Cluster, 1.1 x 1 set
C. Clean and Jerk of the following weights:
1.1 x 3 sets, every 90 seconds complete a set @ 65% of 1RM
D1. Strict Pronated Pull-Up Weighted, 1.1.1 x 3 sets, rest 1:30 between sets.
Rest 15 seconds between clusters
D2. Front Rack Walking Lunges, 5/each side @ moderate-medium weight x 3 sets, rest 1:30 between sets.
E. 3 Rounds for time of the following:
15 Overhead Squats @ 95/65 lbs
9 Deadlifts @ 255 lbs/185 lbs or 225 lbs/135 lbs
6 Muscle-Ups
Post Comments to Group Page.