"Message About the New Year + Schedule on New Year's Day"(1.1.2013)

*Schedule for January 1st, 2013 New Year’s Day*
1. 9 am Group Class, 10 am Group Class
2. 11 am to 1 pm Open Gym Format
*Message from the Owner, Kevin O’Malley, and Welcome into the New Year*
As we approach the end of another year for our Vagabond family, it’s clear to me that this has been our most successful year together. We’ve had countless accomplishments as a group- both inside and outside the Vagabond doors: personal records, triumphant competitions, marriages, births of children, first timers to the gym, and on and on. On the eve of this New Year, we should all take a moment to reflect on our own personal New Year’s resolutions and how we can go about achieving what we want and accomplishing our goals. I encourage all of you to set realistic and attainable goals in your life and to do this, we must have a plan of action in place. Ask yourself: How am I going to accomplish my goals? Why have I set these goals for myself? What do I want the outcome to be? I firmly believe that it is through dedication and hard work that any goal is achieved- if you show up and put in the hard work, you will see results.
There are so many great people in our community that make Vagabond a special place- please stay safe and enjoy ringing in the New Year with your friends and family. I hope to see you all on January 1st! Let’s start off 2014 on the right foot!

Vagabond CrossFit On Ramp Beginners Class Starts Monday, January 6th, 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.*

*We will be running Specials for our Beginners Class in January. The cost of the Beginners will be only $99.*

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, January 6th, 2013. There are no more than 5-6  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:
Competition Phase Prep Warm-Up:
3 Minutes of Zone 1 Work
4-6 Minutes of the following:
Hip Mobility Prep Work
4-6 Minutes of the following:
Athlete Choice Prep
Lifestyle + Fitness Phase Prep:
3 Minutes of Zone 1 Work
3-5 Minutes of the following:
Dynamic Prep Warm-Up
3-5 Minutes of the following:
Row 100 meters or airdyne 10 calories
5 Face Pulls
5 Goblet Squats

II. Phases Strength and Conditioning:
A. Lifestyle Phase
Squat Intense/Upper Body Pull/Elbow Flexors + Single Leg/Upper Body Pull/Airdyne ALEND
A1. High Bar Back Squat, 1 rep x 5 sets, not a max attempt, heavy attempt for each set, rest 1:30 between sets.
A2. Strict Ring Rows, 6-8 reps x 5 sets, rest 1:30 between sets.
People can increase difficulty on rings, by elevating their feet
A3. DB Zotman Curls @ 30×1, 6-8 reps x 5 sets, rest 1:30 between sets.
B. AMRAP 10 Minutes of the following:
5 Burpees
10 Walking Lunges(5/each side)
15 Sit Ups

B. Fitness Phase
Squat CP + Core/Upper Body Push + AD Alend/Bodyweight Cond
A. High Bar Back Squat, 85%, 2 reps x 5 sets, rest 2 minutes between sets.
B1. Strict Press, 2-3 reps x 4 sets, rest 45 seconds
B2. DB Tate Press, 6-8 reps x 4 sets, rest 45 seconds

B3. Russian Kettlebell Swings, 12-15 reps x 4 sets, rest 45 seconds.
B4. Row @ 85%, 45 seconds x 4 sets, rest 2 minutes.

C. Competition Phase
Front Squat Moderate/Upper Body Push + Aerobic Effort(Work Capacity)
A1. Front Squat, 93%, 1 rep x 3 sets, rest 2 minutes between sets.
A2. Weighted Ring Dips, 3 reps x 3 sets, rest 2 minutes between sets.
B. 3 Sets of the following @ High Aerobic Effort:
10 Chest to Bar Pull Ups
15 Wall Balls
25 Burpees
15 Wall Balls
10 Chest to Bar Pull Ups
Rest 3 minutes between sets

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