"Next Beginners Class on June 3rd + 9:00 am Start Time for Bring A Friend Day to Vagabond"(5.10.2013)
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 [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.
*Bring a Friend Day on Saturday, May 11th, 2013 @ 9:00 am*
Couple Times during the Summer we run a Vagabond Bring a Friend Day to Vagabond. This allows any Vagabond to bring a loved one, friend, family member, or anyone interested in our program to try Vagabond out for a day. Everyone is invited, and a friendly workout is issued to all new people who are interested in trying out Vagabond for the day, and possibly having the opportunity to sign up for the next Beginners Class. I strongly encourage to invite all people interested in the Vagabond Program to try this Free Workout out at Vagabond. If you have any questions or inquiries please see Kevin for any advice. All are Welcome and We Look Forward to Seeing some Hopeful New Vagabonds!
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
row 100 meters
wall angels x 5 reps
goblet squats x 5 reps
run 100 meters
II. Phases Strength and Conditioning:
A. Lifestyle Phase:
Core/Elbow Flexors + Running MAP Based(Couple Modalities)
A1. Tabata Sit Ups x 3 rounds, 20 seconds on/10 seconds x 3 sets, rest 1:30
A2. Zotman Curls @ 30×1, 8-10 repetitions x 3 sets, rest 1:30
B. AMRAP 12 Minutes of the following:
Row 250 Meters
10 DB Push Press
B. Fitness Phase:
Bend CP + Bend/Upper Body Push + Elbows/Upper Body Push
A. Deadlift @ 30×1, 6-8 repetitions x 3 sets, rest 2 minutes between sets
B1. Barbell Good Mornings @ 30×1, 6-8 repetitions x 3 sets, rest 1 minute.
B2. AMRAP Strict Push Ups x 25 seconds x 3 sets, rest 1 minute.
Scale to Negative Push-Ups @ 20×1.
C1. DB External Rotations @ 30×1, 8-12 repetitions/each arm x 3 sets, rest 1 minute.
C2. Barbell Push Press @ 11×1, 6-8 repetitions x 3 sets, rest 1 minute
Go Up in weight from last week, but keep moderate load
C. Competition Phase:
Jerk Intense + Front Squat/Chest to Bar + Upper Body Press/Row LP1
A. Split Jerk or Push Jerk, work to heavy double.
B1. Front Squat Cluster @ 20×1, 3.3 x 4 sets, rest 30 seconds.
B2. Chest to Bar Pull Ups Cluster, 8.8.8 x 4 sets, rest 2 minutes.
Rest 10 seconds between each cluster
C1. Kipping Ring Dips(AMRAP -2) x 3 sets, rest 10 seconds
C2. Row @ 95%, 45 seconds x 3 sets, rest 3 minutes between sets.
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