"Last Week of Registration for Vagabond No Grain Challenge and Vagabond Kids Class @ 3:45 pm"(10.1.2012)
*You have one week left to register for the Fourth Edition of the Vagabond No Grain Challenge. Please do so by the end of this Friday to reserve your spot. If you have signed up for the No Grain Challenge, please have $20 in by this Friday, October 5th*
Please email below to reserve your spot today and get ready for a Lifestyle Change.*
*Vagabond CrossFit On Ramp Beginners Class Starts Monday, October 22nd, 2012. 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 October 22nd . 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. Claases 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.
*Vagabond Powerlifting Class Community*
I. Dynamic and Mobility Prep Warm-Up:
5 Minutes of Mobility Movement Prep Work
2 Rounds of the following:
5 Band Walks/each side
10 Air Squats
Run 200 Meters @ light pace
Hamstring Banded Stretch
II. Lifestyle Phases Strength and Conditioning:
A. Lifestyle and Fitness Phase:
Deadlift Intense + Squat/Pull Battery + Single Leg/Posterior Chain
A. Deadlift @ 30×0, 6-8 reps x 3 sets, rest 90 seconds.
*Compare to August 13th for Close Records.*
B1. Russian Step Ups @ 11×0, 10-12 reps each leg, rest 1:30
B2. Back Extensions @ 30×0, 10-12 reps x 3 sets, rest 1:30
C. 4 Rounds for time of the following:
10 DB Thrusters
10 Pull Ups, Banded Pull Ups, or Strict Rows.
B. Competition Phase:
Snatch Intense + Squat/Press/Pull Battery + Optional(Single Leg Work and Posterior Chain)
A. 3 Position Snatch, work to a heavy single, Go from the high hang, mid thigh, and ground, you cannot drop the barbell during these sets. You will have a 12 minute time limit to build to a heavy rotation.
B1. High Bar Back Squat @ 40×1, 2 tough reps x 10 sets, rest 1 minute.
B2. Kipping Handstand Push Up Cluster, 18.104.22.168.1 x 10 sets, rest 1 minute.
*People can increase height by using plates to increase depth of Handstand Push Ups.*
B3. Weighted Supinated Pull Cluster, 1.1 x 10 sets, rest 1 minute.
*Optional Single Leg Work*
Russian Barbell Step Ups @ 11 x0, 12-15 reps/each leg x 3 sets, rest 1:30.
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