"Next Vagabond Beginners Class: December 1st + Schedule for Weekend"(11.14.2014)

*Vagabond Schedule for Weekend*

1. Saturday, November 15th, 2014: 9:00 am Lifestyle/Fitness Phase Class

2. Saturday, November 15th, 2014: 10:00 am Competition Phase Class

3. Sunday, November 16th, 2014: 8:00 am Vagabond Circuit Training Class

4. Sunday, November 16th, 2014: 9:00 am to 11:00 am Open Gym

5. Sunday, November 16th, 2014: 10:00 am Vagabond Powerlifting Class

6. Sunday, November 16th, 2014: 11:15 am Vagabond Youth Development Class

Vagabond CrossFit Beginners Class Starts Monday, December 1st, 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, December 1st, 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.

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I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
3-5 minutes of dynamic work
Coach Option
3-5 Minutes of the following:
Banded Hamstring Stretch x 2 minutes/each side
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Lower Body Squat(Double Leg or Single Leg)/Upper Body Pull(Row) + Posterior Chain/Core + Upper Body Pull Conditioning/Airdyne or Row
A1. DB Walking Lunges @ 11×1, 10 reps/each side x 3 sets, rest 1 minute.
A2. DB Tricep Extensions @ 30×1, 8 reps x 3 sets, rest 1 minute.
B1. Sorensen Hold, 60 seconds x 3 sets, rest 60 seconds.
B2. Plank Holds, 60 seconds total x 3 sets, rest 60 seconds.
C1. Strict Pull-Ups Anyways, 6-8 reps or Negatives 4-5 reps total x 4 sets, rest 30 seconds.
C2. Row 200 Meters as fast as possible x 4 sets, rest 90 seconds.
B. Fitness Phase
Squat Intense/Upper Body Push(Seated or Standing) + Upper Body Push Assistance/Core + LP2(If not completed on Thursday) or Aerobic Training
A1. High Bar Back Squat @ 20×1, 7-9 reps x 3 sets, rest 1 minute between sets
Go up in weight slightly from last week
A2. DB Standing Press @ 30×1, 8-10 reps x 3 sets, rest 1 minute between sets.
B1. AMRAP 30 seconds of Push-Ups x 3 sets, rest 1 minute between sets.
Scale to Banded Push-Ups
B2. Side Bridge, 25 seconds/each side x 3 sets, rest 1 minute between sets.
C. 4 Sets of the following:
25 Second All Out Airdyne, rest 3-4 minutes between sets
Record calories for Airdyne
C. Competition Phase
Back Squat Intense + Snatch Intense + Clean and Jerk Moderate + Posterior Chain/Posterior Chain + Quick Hitter
A. High Bar Back Squat @ 20×1, 2 reps x 4 sets @ 85%, rest 2-3 minutes between sets.
B. Squat Snatch of the following:
65% x 3 sets, 70% x 3 sets, 75% x 2 sets, 80% x 1 set, 85% x 1 set
C. Pendalay Barbell Bent Over Row, 5 reps x 5 sets, rest as needed between sets.
D. Behind the Neck Snatch Grip Push Press(+1) + Overhead Squat(+1) x 5 sets, rest as needed between sets.
E. Romanian Deadlifts, 3 reps x 5 sets, rest 1 minute between sets.
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