"Mobility InService at Vagabond(April 20th @ 11:00 am) + Vagabond Olympic Lifting @ 6:35 pm on Tuesdays"(3.19.2013)

*Free Mobility Inservice on Saturday April 20th @ 11 AM Vagabond CrossFit by Sarah Anestam, MS, PT, owner of Functional Fitness and Physical Therapy, LLC and Guest Specialization Coach for Vagabond, LLC.*

Easy Techniques to Improve Mobility and Prevent Injury
● Difficulty reaching overhead, pain when squatting, can’t touch your toes? If you answered YES to any of these, this inservice will
help. Decreased shoulder and upper back mobility as well as tight hips and ankles are common in many people and can greatly reduce one’s ability to safely perform everyday functional movements and can limit higher level athletic performance.
● In this free 1­hour inservice, you will learn how to improve shoulder, upper back, hip and ankle mobility using dynamic and static stretching techniques, foam rolling and corrective exercise techniques.
● A joint by joint approach will be used to teach simple but practical exercise techniques that can be performed anywhere.
● Foam rollers will be available for purchase ($20 ­ cash only).
● Space is limited to 15, please contact Kevin to register.
● Inservice by Sarah Anestam, MS, PT, co­owner of Functional Fitness and Physical Therapy, LLC, in North Easton.

Contact @ [email protected] to reserve spot today(Only 15 Spots Available).

Vagabond CrossFit On Ramp Beginners Class Starts Monday, April 15th, 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, April 15th, 2013. 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:
3 minutes of z1 work
4-5 minutes of mobility work
*ankels, hips, upper back
4-5 minutes of workout prep
goblet squats facing wall
trap 3 raise
double unders
back ext.
II. Phases Strength and Conditioning:
A. Lifestyle Phase:
Maximum Aerobic Power Sessions:
5 Minutes on/2 minutes off x 4 sets.
5 Sets of the following @ 80% of:
AMRAP 5 Minutes of:
Airdyne @ 25 Calories(Men)/20 Calories(Women)
5 Barbell Push Press
5 Step Down Box Jumps
Rest 2 Minutes between sets
B. Fitness Phase:
Maximum Aerobic Power Sessions(5 Minutes on/2 minutes off x 4 sets)
4 Sets of the following @ 90%:
5 Minutes of the following:
Row 150 Meters
Burpees x 5-7 repetitions
10 Walking Lunges(5/each side)
Rest 2 minutes
C. Competition Phase:
Front Squat Intense + Aerobic Tester(Muscular Endurance)
A. Front Squat @ 30×1 @ 65% plus chains, 2 reps x 8 sets, rest 30 seconds between sets.
B. 5 min amrap:
30 double unders
30 seconds FLR on rings unbroken
rest 3 min
5 min amrap:
50 Meter DB Farmers Walk @ 80 lbs/50 lbs
1 rope climb
rest 3 min
5 min amrap:
20 seconds side plank/side
10 hand release push ups
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