"Next Vagabond Beginners Class: July 14th + Health Athlete/Performance Athlete Seminar"(6.26.2014)

Vagabond CrossFit On Ramp Beginners Class Starts Monday, July 14th, 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, July 14th, 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.

*Health Athlete/Performance Athlete at Vagabond on Saturday, July 19th @ 9:15 am*

health_vs_performance

I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 Minutes of the Zone 1 Work
+
3-5 Minutes of Foam Roll of:
Lower Back + T-Spine
+
3-5 Minutes of the following:
Row 100 Meters
5 goblet squats
5 inch worms
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Squat Mod/Core + Aerobic Tester(Put Score on Board)
A1. High Bar Back Squat @ 32×1, 2 reps x 5 sets @ moderate weight, rest 30 seconds.
A2. Right Side Bridge x 25 seconds x 5 sets, rest 30 seconds.
A3. Left Side Bridge x 25 seconds x 5 sets, rest 30 seconds.
B. Every Minute x 16 Minutes of the following:
Odd Minute: 30 Second Airdyne
Even Minute: 30 Second Wall Ball or Goblet Squat
B. Fitness Phase
Upper Body Pull/Upper Body Push EMOTM + Maximum Aerobic Power Sessions
5 Minutes of the following @ aerobic effort:
5 Deadlifts @ 155/105, 135/95
Run 100 Meters
+
Rest 2 Minutes
+
5 Minutes of the following @ aerobic effort:
5 Burpees
Row 125 Meters
+
Rest 2 Minutes
+
5 Minutes of the following @ aerobic effort:
10 Calorie Airdyne
5 Pull-Ups
+
Rest 2 Minutes
+
5 Minutes of the following @ aerobic effort:
10 Russian Kettlebell Swings
Run 100 Meters
C. Competition Phase
Jerk Intense + Upper Body Pull/Posterior Chain + Aerobic Efforts: Mixed Modal
A. Push Jerk @ 70%, 3 reps x 5 sets, on the minute, every minute x 5 minutes.
B1. Pendalay Barbell Bent Over Row @ 30×0, 4-6 reps x 3 sets, rest 1:30 between sets.
B2. Back Extensions Drop Set Cluster @ 32×1, 6.6.6 x 3 sets, rest 1:30 between sets.
C. 4 Sets of the following @ Aerobic Effort:
Row 500 Meters
Run 400 Meters
Rest 90 seconds between sets
Keep this consistent, do not go crazy on this, stay consistent
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