Slight Change in Weekend Schedule due to Vagabond holding a CrossFit Powerlifting Certification all weekend.
We will be having a 8:00 am class on Saturday and also a 8:00 am class on Sunday, and we will still be holding our 8:30 am Vagabond Running Club on Sunday.
*Vagabond CrossFit On Ramp Beginners Class Starts Monday, September 10th, 2012. Contact us for more information and to sign up.*
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 September 10th . 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.
*Marathon Sports Showcase on Friday, August 24th from 4:00 pm to 7:00 pm*
Vagabond will be offering a Free Showcase at Marathon Sports in Mansfield this Friday, August 24th from 4:00 pm to 7:00 pm. We will be running workouts every hour at 4 pm, 5 pm and 6 pm. This will be showcase for people who have not been introduced into our gym and for people who are interested in our program. We will be setting up a table, and giving out information to those who will be coming to the Marathon Sports Grand Opening. We are asking anyone who is willing to come down to Marathon Sports to help with showing examples of workouts, and also doing some demos on the hour. Please let me know if you are interested and we can set up workout times for each person. We are looking for a few people every hour to showcase their ability to hopeful future Vagabonds at the showcase. Please email me below if you would like to take part in this expedition. There still will be our regular group classes on Friday @ 4:30 pm, 5:35 pm, and 6:35 pm, this is just another option for those who want to stop by.
Address of Marathon Sports in Mansfield:
287 School Street.
New Vagabonds from Right to Left: Tim, Tony, Keith, Carlos, and Marissa... If you see them give them a friendly Vagabond Hello and Introduce them to the community.
I. Dynamic and Mobility Prep Warm-Up:
5 minutes of movement prep work
*ankles, hips, glute act., scap retraction
+
3 rounds of
kb press x 3/side
Good Morning x 7
wall squats x 5
+
Front Rack Position Stretch
II. Lifestyle Phases Strength and Conditioning:
A. Lifestyle Phase and Fitness Phase:
A1. Front Squat @ 20×1, 6-8 reps x 4 sets, rest 3 minutes.
A2. Strict Pronated Pull Ups @ 40×0, 6-8 reps x 4 sets, rest 3 minutes.
Lifestyle Phase: Strict Ring Rows
Fitness Phase Level 1: Negative Pull Ups @ 30×0, 4-5 reps x 4 sets, the lowering phase is 3 seconds.
B. For Time of the following:
Row 250 meters
15 kettlebell swings @ 53/35, 44/25
25 Burpees
15 kettlebell swings
Row 250 meters
Goal Time: Under 8 Minutes.
B. Competition Phase:
A. Clean and Jerk Cluster @ 80%, 1.1.1.1 x 4 sets, rest 3 minutes.
B. Clean Tech work for 10 minutes.
C1. Touch N Go Power Snatch @ 135/95, 5 reps x 5 sets, rest 10 seconds.
C2. Handstand Push Up Cluster, 1.1.1.1.1 x 5 sets, rest 30 seconds, head to floor, Kipping is allowed.
C3. Weighted Pull Up Cluster, 1.1.1.1.1 x 5 sets, rest 1 minute.
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