"Massage Therapy Appointments and Comparisons of Lactate and Aerobic Work"(1.4.2013)


*Massage Therapy Appointments for the following Three Saturdays from 9 am to 12 pm*

Saturday, January 5th, 2013: All Spots Filled

Saturday, February 2nd, 2013: All Spots Filled

Saturday, March 2nd, 2013: One Spot Remaining

*Please email Lindsay at the following address of [email protected]*

Vagabond CrossFit On Ramp Beginners Class Starts Monday, January 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 January 28th. 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. 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:
2-3 minutes of Z1 on Rower or Airdyne
5-7 minutes of Foam Rolling
thoracic ext w/ back, IT Band, Quads, Hips
4-5 minutes of movement prep
wall squats x 5
push ups x 3-5
goblet squats x 5-7
hollow holds x 10 seconds
II. Phases Strength and Conditioning:
A. Lifestyle Phase:
Push Intense + Pull Intense + Squat Stamina + Row Testers
A. Push Press @ 11×1, 1 rep max, 15 minute time limit.
B1. Strict Pronated Pull Ups @ 20×2, 5-7 reps x 3 sets, rest 1 minute.
B2. KB Goblet Squat @ 31×1, 15-20 reps x 3 sets, rest 1 minute.
C. Row 250 meters, rest 90 seconds, Row 250 meters.
(Compare to November 15th, 2012: Total Time is Score)
B. Fitness Phase:
Lend Tester + Zone 1 Work
A. 5 Rounds for time of the following:
10 Deadlift @ 135/95, 115/75, 95/65
10 Cals on Airdyne
B. 15 Minutes of Mobility Work
C. Competition Phase:
Jerk Intense + Snatch Battery + Deadlift/Handstand Push Up Mod.
A. Jerk Tech: Light work + form check
B. Snatch on the minute, Hang Position, 3 reps x 5 sets, 1 minute rest
Start @ challenging weight, and make full squat
C1. Deadlift @ 75%(Male)/80%(Female), 3 reps x 5 sets, rest 1 minute.
C2. Handstand Push Ups @ depth(4 inches for male)(regular for females) AMRAP Kipping x 5 sets, rest 1 minute.
Post Results to Nutrition Page.