"Next Vagabond Beginners Class: March 9th"(2.18.2015)

Vagabond CrossFit Beginners Class Starts Monday, March 9th, 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 9th, 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:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
+
3-5 minutes of coach option
+
Coach Run Warm-Up:
3 Sets of the following:
30 Seconds Airdyne/Row
Rest 10 Seconds
30 Seconds of Kettlebell Swings
Rest 10 Seconds
30 Seconds of Plank Holds
Rest 10 Seconds
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Bend Intense + Upper Body Pull/Upper Body Pull Assistance + DB Bench Press Intense + Single Leg/Core
A. Deadlift, 4 sets of 4 reps @ 65% of your max, rest 45 seconds between sets.
Look at 1 Rep Max Score from January 7th
B1. Ring Rows, 10-12 reps x 3 sets, rest 1 minute between sets.
B2. Back Extensions @ 30×1, 12-15 reps x 3 sets, rest 1 minute between sets.
C1. DB Bench Press, 9-11 reps x 3 sets, rest 1:30 between sets.
Go up in weight from last week
C2. DB Box Step Ups @ 11×1, 8/each side x 3 sets, rest 1 minute between sets.
B. Fitness Phase
Upper Body Press Vertical + Single Leg/Upper Body Row + Aerobic High %
A. Strict Press, 4-5 reps x 3 sets, rest 1:30 between sets.
No Legs with this movement
Compare to last week
B1. DB Walking Lunges @ 11×1, 10/each leg x 3 sets, rest 1 minute between sets.
B2. DB External Rotations @ 30×1, 8/each arm x 3 sets, rest 1 minute between sets.
C. 10 Sets of the following @ 90% effort:
Row 150 Meters, rest 45 seconds between sets, keep track of times and write down.
Every other week same row sets or increase row sets or increase row distance
C. Competition Phase
Overhead Squat + Muscle Snatch + Clean Deadlift + High Skill Gymnastics Duration
A. 3 Position Snatch(High Hang-Mid-Thigh-Below Knee), 65%-70% x 4 sets, rest as needed between sets.+
B. 45 Minutes of the following @ 80%:
Row 1000 Meters
15 Burpee Target
3 Muscle-Ups
50 Calorie Airdyne
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