"Next Vagabond Beginners Class: Monday, August 31st, 2015"(8.25.2015)

Vagabond CrossFit Beginners Class Starts Monday, August 31st, 2015. 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, August 31st, 2015. 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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Bruce C.

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
3-5 Minutes of the following:
Coach Choice-Dynamic Warm-Up
2 Sets of the following:
30 Seconds of Indian Push-Ups
Rest 10 Seconds
30 Seconds of Goblet Squats
Rest 10 Seconds
30 Seconds of Plank Holds
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Upper Body Horizontal Press/Upper Body Row/Core + Short Aerobic Session
A1. Close Grip Bench Press, 6-8 reps x 3 sets, rest 1 minute between sets.
Look at 1 rep max of July 29th, 2015
A2. Ring Rows @ 31×1, 6-8 reps x 3 sets, rest 1 minute between sets.
People can scale up by elevating feet and/or wearing weight vest or chains for same reps
A3. Hollow Holds, 25 seconds x 3 sets, rest 1 minute between sets.
B. AMRAP 16 Minutes of the following:
200 Meter Run
40 Second Plank Hold
10 DB Push Press or Barbell Push Press @ 75/45 lbs
5 Strict Pull-Ups or 15-20 Second Dead Hang
B. Fitness Phase
Bend Intense/Core + Upper Body Push/Posterior Chain + Conditioning
A1. Front Squat of the following, rest 1 minute between sets:
7 reps @ 65%
6 reps @ 70%
5 reps @ 75%
4 reps @ 80%
A2. Hollow Rocks, 12-15 reps Perfect Form x 4 sets, rest 1 minute between sets.
For Time of the following:
10-9-8-7-6-5-4-3-2-1 of:
Wall Balls
Box Jumps
After Every Round Completed, Complete 100 Meter Run or 150 Meter Row
C. Competition Phase
Clean(Power + Squat Complex) + Muscle Snatch + Overhead Squat + Gymnastics OTMEM + Gymnastics High Intense/Heavy Loading Battery
A. Power Clean(1 rep) + Squat Clean( 1+1 rep) @ 78% x 4 sets, rest as needed.
B. Muscle Snatch, 65% x 5 reps, 70% x 4 reps, 75% x 3 reps x 2 sets
C. Snatch Push Press, 3 reps x 5 sets, 75% of 1RM Snatch, rest as needed between sets.
D. Atlas Stone Carry x 50 Meters Over Shoulder x 4 sets, rest 1 minute between sets.
Atlas Stone Over Shoulder, Walk x 50 Meter on Left Shoulder, rest 30 seconds, then Walk x 50 Meter on Right Shoulder—This equals 2 Sets
E. 1 Legless Rope Climb, every 90 Seconds x 9 minutes-Total Climbs-6 Total
If you have to use legs to be safe, please do so, just alternate of legless and using legs on leg rope climb and or try accessory work with Pulley System, 3 reps x 6 sets @ chosen weight
F. 25-20-15-10-5 of the following:
Assault Bike Calories
15-12-9-6-3 of the following:
Thrusters @ 135/95 lbs, 145/105 lbs, 155/115 lbs, 165/120 lbs, 185/130 lbs
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