"Next Beginners Class: March 30th + Vagabond Olympic Lifting Class on Monday @ 6:35 pm"(3.23.2015)

*Vagabond Olympic Lifting Class on Monday, March 23rd @ 6:35 pm. CLICK HERE FOR WORKOUT.*

Vagabond CrossFit Beginners Class Starts Monday, March 30th, 2014. 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, March 30th, 2014. 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 [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 to Contact Us Today.

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I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
+
3-5 minutes of coach option
+
3-4 minutes of the following:
Row 20 Seconds
5 Goblet Squats
5 Plank Walk-Outs
II. Cool Down After Workout:
3 Sets of the following:
60 Seconds Quad Stretch/each side
60 Seconds Foam Roll T-Spine
III. Phases Strength and Conditioning:
A. Lifestyle Phase
Front Squat Max CP Test + Upper Body Pull + Aerobic Tester
A. Front Squat, build to one rep max, 12 minute time limit.
Please make note of weight on board for coach to submit
Compare to July 28th
B. DB Bent Over Row @ 30×1, 8-12 reps/each arm x 3 sets, rest 1-2 minutes between sets.
C. 4 Rounds for time of the following:
25 Calorie Airdyne or 15 Cal Assault
15 DB Thrusters
Please make note of weight you used and how you felt
B. Fitness Phase
Oly Intense + Squat Intense/Upper Body Pull + Lactate Tester
A. Snatch from below knee pause, 1 rep x 5 sets, rest 1-2 minutes between sets.
B1. High Bar Back Squat @ 20×1, 85%, 3 reps x 3 sets, rest 1:00 between sets.
B2. DB Bent Over Row Tripod 8-12/each arm x 3 sets, rest 1:00 between sets.
C. 3 Rounds for time of the following:
15 Cal Row
15 Hang Power Cleans @ 115/75 lbs, 95/65 lbs
C. Competition Phase
Re-Do of 15.4 Workout or Snatch Intense + Clean Intense + Intense Aerobic
A. High Bar Back Squat @ 20×1, 85% x 3 reps x 4 sets, rest 1-2 minutes between sets.
B. Snatch @ 80-90% x 1 rep x 6 sets, rest as needed between sets.
C. Clean Complex: Clean Deadlift(+3 reps) + Squat Clean(+1 rep) x 4 sets, rest as needed between sets.
+
D. For Time of the following:
20 Burpees
25 Box Jumps @ 24/20 inches
15 Power Snatches @ 115 lbs/75 lbs
20 Burpees
25 Box Jumps @ 24/20 inches
15 Power Snatches @ 115 lbs/75 lbs
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