"Next Vagabond Beginners Class: Monday, September 21st"(9.8.2015)

Vagabond CrossFit Beginners Class Starts Monday, September 21st, 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, September 21st, 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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Vagabond Beginners Class Picture 2

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 Jump Rope–Single Unders or Double Unders
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Upper Body Horizontal Press/Upper Body Row/Core + Short Aerobic Session
A1. Close Grip Bench Press, 4-6 reps x 3 sets, rest 45 seconds between sets.
Look at 1 rep max of July 29th, 2015
A2. Single Leg Romanian Dumbell Deadlift, 8/each side x 3 sets, rest 45 seconds between sets.

A3. Plank Holds Weighted, 45 seconds x 3 sets, rest 45 seconds between sets.
B. 3 Rounds for time of the following:
500 Meter Row
21 Goblet Squats
12 Russian Kettlebell Swings
B. Fitness Phase
Bend Intense/Core + Upper Body Push/Posterior Chain + Conditioning
A1. Deadlift or Trap Bar Deadlift, 3 reps, 2 reps, 3 reps, 2 reps, rest 1 minute between sets.
A2. Sled Pushes, 60 Meters in Total x 4 sets, weights for men @ 90 lbs in total( 2-45lbs plates)/ Women @ 30 lbs in total(2-15 lbs plates), rest 1-2 minutes between sets.
B. 3 Rounds for time of the following:
400 Meter Run
15 Shoulder to Overhead @ 115/75. 95/65 lns
9 Pull-Ups or Jumping Pull-Ups-Athlete Sets Box Underneath Them
C. Competition Phase
Clean(Power + Squat Complex) + Muscle Snatch + Overhead Squat + Gymnastics OTMEM + Gymnastics High Intense/Heavy Loading Battery
A. Power Clean, 70%, 1.1.1 x 5 sets, rest as needed between sets.
B. Muscle Snatch, 70% x 5 reps, 75% x 43reps x 2 sets, 78% x 3 reps x 32 sets
C. Push Press, 75% x 4 reps x 4 sets, rest as needed between sets.
D. KB Double Front Rack Carry x 30 seconds  x 4 sets, rest 1 minute between sets.
E. Upper Body Pull Work:
Every 1 Minute and 30 Seconds Complete for 9 Minutes:
Complete 1 Legless Rope Climb(6 Total Reps)
F. AMRAP 14 Minutes of the following:
3 Muscle-Ups
6 Hang Power Clean + Shoulder to Overhead @ 145/105 lbs
12 Cal Row
15 Wall Balls @ 25/16 lbs
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