*Memorial Day Workout on Monday, May 27th, 2013 @ 9:00 am*

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 prep
*ankles, T-spine, hips
+
3-5 minutes of workout prep
wall squats
db ext. rot.
double unders
front squats
II. Phases Strength and Conditioning:
A. Lifestyle Phase:
Core/Elbows Flexors + Running/Rowing MAP Based
A1. Side Bridges x 22 seconds/each side x 4 sets, rest 1 minute.
A2. DB External Rotations @ 30×1, 8-10 repetitions x 4 sets, rest 1 minute.
B. 25 Minutes of the following @ 80%:
Row 1 Minute
Single Unders 1 Minute
Keep Clock Running for 25 Minutes, have them switch every minute between Row and Single Unders
B. Fitness Phase:
Bend CP + Bend/Upper Body Push + Elbows/Upper Body Push Cond/AD Alend
A. Deadlift @ 30×1, 6-8 repetitions x 3 sets, rest 2 minutes between sets.
B1. Heavy Russian Kettlebell Swings, 18-20 repetitions x 3 sets, rest 1:30.
B2. Push Press @ 11×1, 6-8 repetitions x 3 sets, rest 1:30
C1. Zotman Curls @ 30×1, 8-10 repetitions x 4 sets, rest 1:30
C2. DB Flat Bench Press @ 20×1, AMRAP 30 Seconds x 3 sets, rest 1:30
C3. Airdyne @ 100%, 20 seconds x 3 sets, rest 1:30.
C. Competition Phase:
Jerk Intense + Front Squat/Chest to Bar + Upper Body Press/Row LP2
A. Split Jerk Cluster @ 75%, 1.1.1.1 x 3 sets, rest 3 minutes between sets.
B1. 1 and ¼ Front Squat @ 20×1, 3-4 repetitions x 4 sets, rest 30 seconds.
B2. AMRAP 30 Seconds of Chest to Bar Pull Ups x 4 sets, rest 3 minutes between sets.
C1. DB Standing Press @ 30×1, 8-10 repetitions x 3 sets, rest 20 seconds.
C2. Row 250 Meters All Out Effort x 3 sets, rest 3 minutes between sets.
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