"Marathon Sports Showcase this Friday, August 24th"(8.20.2012)
*Vagabond Kids Class on Monday, August 20th @ 10:15 am*
*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.
I. Dynamic and Mobility Prep Warm-Up:
5 Minute Prep Movement Warm-Up
2 Rounds of the following:
Run 100 Meters
8 PVC Overhead Squats
1 Way Shoulder Stretch
II. Lifestyle Phases Strength and Conditioning:
A. Fitness Phase: Level 1 and Level 2
A. Coach takes people thru deck squat clean, and reviews from the top position, down to the ground. No more than ten minutes.
B. Squat Clean, work to a heavy single, but no maxes, no more than 5 attempts.
*Level 1 will be still from the high hang position, so they understand where to pull themselves under the barbell*
*Level 2 will perform from the ground*
C. Deadlift @ 30×0, 6.4.2, rest 2 minutes between sets.
D1. Thrusters, 10-12 reps x 4 sets, rest 30 seconds, people choose weight. These will be taken from the rack for all people.
*Level 1 people will use dumbbells for this portion of the workout*
*Level 2 people will use barbells for this portion of the workout*
D2. Kipping Pull Ups, 10-12 reps x 4 sets, rest 1 minute.
*Level 1A people will perform Jumping Pull Ups, in the rep range from 10-12*
*Level 1B people will perform Banded Strict Pull Ups, in the rep range from 8-12*
B. Competition Phase:
A. Snatch Cluster @ 80%, 220.127.116.11.1 x 3 sets, rest 2 minutes between sets.
B. Snatch Tech Work for 10 Minutes.
Following performed @ 4 sets of the following:
C1. Overhead Squat @ moderate weight x 10 reps, rest 10 seconds
C2. Step Down Box Jumps @ 30 inches/24 inches x 15 reps, rest 30 seconds.
C3. Ring Push Ups @ 50×0, 7-9 reps, rest 1 minute.
D1. Barbell Russian Step Ups @ 11×0, 8-10 reps/each leg x 3 sets, rest 1:30
D2. Back Extensions @ 30×0, 12-15 reps x 3 sets, rest 1:30
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