"Next Vagabond Beginners Class: Monday, February 17th, 2014"(1.31.2014)

Vagabond CrossFit On Ramp Beginners Class Starts Monday, February 17th, 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, February 17th, 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 for Pricing Page and Specials for the Beginner’s Class.

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I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase + Competition Phase Prep
3 Minutes of Zone 1 Work
+
3-5 Minutes of Foam Rolling/MyoFascia Release
Quads, IT Band, Hamstrings
+
3-5 Minutes of Prep Work
5 Air Squats @ 31×1
5 PVC Dislocates
15 Strokes on Rower
II. Phases Strength and Conditioning:
A. Lifestyle Phase:
Squat Intense/Upper Body Pull/Elbow Flexors + Airdyne Lactate or Aerobic Based
A1. High Bar Back Squat, 75%, 5-7 reps x 3 sets, rest 45 seconds.
A2. DB Zotman Curls, 8-10 reps x 3 sets, rest 45 seconds.
A3. DB Bench Tricep Extensions, 8-10 reps/each arm x 3 sets, rest 45 seconds.
B. 5 Sets of the following:
20 Second Airdyne @ Hard Pace
10 Burpees
Rest 3 minutes between sets.
B. Fitness Phase
Front Squat Intense/Upper Body Press + Upper Body Pull/Upper Body Press + Lactate
A. Front Squat, 5 sets of 1, 90%, on the minute, every minute x 5 minutes.
B1. DB Standing Double Arm Press Heavy, 6-8 reps x 3 sets, rest 1 minute between sets.
B2. Pendalay Barbell Bent Over Row, 4-5 reps x 3 sets, rest 1 minute.
C. On the Minute, Every Minute of the following x 8 Minutes:
5 Power Cleans @ 135/95, 95/65
7 Burpees: No Jump
C. Competition Phase
Oly Tech Work + CP Battery Oly + High Muscular Endurance GYMN + Lactate Endurance-Tester(Non-Opens)
A. 15 Minutes on the Clock for the following: Light Work
Work with a complex of 1 Power Clean + 1 Front Squat + 1 Power Clean
B. On the Minute, Every Minute x 10 Minutes of the following:
5 Power Snatches @ 135/95 unbroken
C. 20 Bar Muscle Ups For Time
D. Airdyne 18 seconds all out x 5 sets, rest 2 minutes.
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