"MAPS Wednesday"(3.7.2012)

The Kettlebell Crew!

*Next On Ramp Session Begins on Monday, March 12th @ either 10:30 am or 7:30 pm.*

* Next On Ramp Session Starts on Monday, March 12th and will run for two weeks on Monday, Tuesday, and Thursday*

Our Next On Ramp Beginner’s Class starts on Monday, March 12th at either 10:30 am or 7:30 pm, and will run on Monday, Tuesday, and Thursday. We are still accepting people for this class session, but spots are limited, so please contact Vagabond CrossFit at either [email protected] or call us at 508 930 8734 to schedule your free assessement today!

*Vagabond Kids Program this Week*

Our Vagabonds CrossFit Kids Program will be starting this week with Coach Heather Dunlap running the show. If you want your child or children to participate in the Kids Program, please ask for a sign up sheet and the waiver forms. The class will run every Wednesday @ 3:45 pm. Please make the right decision and sign your child up today. The first class will meet this Wednesday, March 7th @ 3:45 pm. The cost of the Kids Program is 10 classes for $125, which is the deal we are offering now. You know the results you have seen, now give your children and extra head start on their way to health and fitness.

* CrossFit Games Open Workout 3*

It is that time of the week again, and the CrossFit Headquarters will be releasing the third workout of the CrossFit Opens on Wednesday, March 7th @ 8:00 pm. We will be running the same schedule, where we will be holding our Sectionals Workout on Saturday at Vagabond at 9:00 am. The last two weeks have gone very smoothly, and the heats have gone quickly. Once again, if you cannot make the Saturday class for any reason, you will be able to perform the workout on Thursday, but we strongly encourage all Vagabonds to attend the Saturday 9:00 am class to show support for your fellow Vagabond and the Community!

What Assistance Exercises are other gyms programming to hit certain muscle groups? Here at Vagabond, we find the importance of concentrating on certain muscle groups to build strength, stability, and overloading those muscles to make you stronger for certain lifts!

I. Dynamic and Mobility Prep Warm-Up:
5 minutes of movement prep work
2 rounds of
10 wall squats
5 strict chin ups
10 Back Extensions
1 Way Shoulder Stretch
II. Lifestyle Phases Strength and Conditioning:
A. Fitness Phase: Level 1 and Level 2
10 Sets @ High Aerobic Effort of the following:
30 Seconds of Rowing
Rest 30 seconds
30 Seconds of Anchored Sit-Ups
Rest 30 seconds
30 Seconds of Step Down Box Jumps
Rest 30 seconds
B. Competition Phase:
A. Row 20 seconds @ high aerobic turnover, then Row 40 seconds @ light intensity x 10 sets(Total 10 Minutes)
Rest 25:00 Minutes
B. 5 Sets of the following @ high intensity:
1 Hang Power Clean + 5 Tough Push Jerks(Go up in weight each set, as you see fit, and how you are feeling)
Run 200 m
*Rest 4:00 Minutes between sets, walk, active recovery*
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