"Lindsay Sheridan + Vagabond Team Up for Massage Therapy Practice"(10.10.2013)

*Massage Therapy Now Offered at Vagabond CrossFit Starting on November 1st*
We have teamed up with Lindsay Sheridan Massage Therapy and now will be offering full time Massage Therapy at Vagabond CrossFit. We are very excited to add Lindsay to our team of trainers/coaches, and look forward to seeing the growth of her business within Vagabond. We will be running promotional opportunities for those who are interested in massage therapy work ranging from Swedish Therapy to Deep Tissue Therapy to Combinational Therapy.
Please Contact Lindsay at the following address to reserve your spot today for an appointment.

Vagabond CrossFit On Ramp Beginners Class Starts Monday, October 28th, 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 Monday, October 28th, 2013. There are no more than 5-7  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:
Lifestyle + Fitness Phase Prep
3 Minutes of Zone 1 Work
3-5 Minutes of the following Dynamic Prep
Hamstring Mobility Prep
3-5 Minutes of the following:
Run 100 Meters
5 Goblet Squats
5 Wall Angels

II. Phases Strength and Conditioning:
A. Lifestyle Phase
Upper Body Pull/Upper Body Push Vertical + Aerobic Sessions/CrossFit Tester
A1. Ring Rows @ 30×1, 6-8 repetitions x 4 sets, rest 1 minute.
People can scale up to Strict Pull Ups or Pronated Pull Ups
A2. DB Standing Press @ 30×1, 6-8 repetitions x 4 sets, rest 1 minute.
B. AMRAP 12 Minutes of the following @ moderate effort:
Run 100-200 Meters(Person Chooses)
6 Plank Walk-Outs
8 Box Jumps Step Down

B. Fitness Phase
Aerobic Tester
AMRAP 15 Minutes of the following:
4 Thrusters @ 95/65, 75/45
20-30 Double Unders
If you cannot do double unders, sub 250 meters of rowing
Compare to July 18th, 2013

C. Competition Phase
Rest Day
A.1 Rest and recovery on Sunday
A.2 Z1 activity for 30-60 minutes – do something new
A.3 Recovery – mobility work (check out mobilitywod.com), PT work, band work.
A.4 Take some time to prepare your meals and training times for the week.

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