*Memorial Day Workout on Monday, May 27th, 2013*

We will be running one class on Monday, May 27th for Memorial Day. This workout will be in honor of those who gave the ultimate sacrifice for our country and our freedom. I encourage all Vagabonds to participate in this workout and show their respect for those who made the ultimate sacrifice for our country. We will be running a version of the “Hero Workout” called “Murph”, and will be a great way to honor those who have fallen on the field of battle. Please make some room on that day to make it into Vagabond.

Vagabond CrossFit On Ramp Beginners Class Starts Monday, June 3rd, 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, June 3rd, 2013. There are no more than 6-8  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 vbcrossfit@gmail.com 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:
3 minutes of z1 work
+
3-5 minutes of mobility work
*ankles, hips, t-spine
+
3-5 minutes of workout prep
wall angels x 5
x-band walks x 5
goblet squats facing wall x 5
KB swing x 5
II. Phases Strength and Conditioning:
A. Lifestyle Phase:
Maximum Aerobic Power Sessions:
12 Minute AMRAP of the following:
Run 200 Meters or Row 250 Meters
7 Wall Balls
5 Burpees
+
rest 5 minutes
+
12 Minute AMRAP of the following:
Run 200 Meters or Row 250 Meters
7 Wall Balls
5 Burpees
B. Fitness Phase:
Maximum Aerobic Power Sessions:
AMRAP 12 Minutes of the following:
Row 250 Meters
Run 200 Meters
+
rest 5 Minutes
+
AMRAP 12 Minutes of the following:
Row 250 Meters
Run 200 Meters
C. Competition Phase:
Off Day or Zone 1 Work + Mobility
10 Sets of the following:
30 Seconds on Airdyne @ 90%
30 Seconds on Airdyne @ 50%
+
Mobility x 15 Minutes
+
10 Sets of the following:
30 seconds of Airdyne @ 90%
30 seconds of Airdyne @ 50%
Post Comments to Nutrition Page.