"Next Vagabond Beginners Class: October 19th"(9.24.2015)

Vagabond CrossFit Beginners Class Starts Monday, October 19th, 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, October 19th, 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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Taylor Flex Fit 8

I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
+
3-5 minutes of Coach Dynamic Warm-Up
+
3-4 Minutes of the following:
Run 100 Meters or Airdyne 20 Seconds
10 Second Side Bridge/each side
5 Goblet Squats @ 30×1
II. Phases Strength and Conditioning:
Bend Intense/Upper Body Press Vertical + Testing Aerobic
A. Speed Deadlift, 3 reps x 5 sets @ Fast out of the Bottom @ 55%, rest 30 seconds between sets.
B1. DB Seated Press, 8-10 reps x 3 sets, rest 45 seconds between sets.
B2. Strict Supinated Pull-Ups, 6-10 reps x 3 sets or Clusters of 2.1.2.1 x 3 sets, rest 45 seconds between sets.
Negative Pull-Up Clusters, 1.1.1.1. x 3 sets
+
C. For Time of the following:
25/20 Calorie Airdyne or 15/12 Calorie Assault
20 Wall Balls or Goblet Squat
10 Box Jumps
25/20 Calorie Airdyne or 15/12 Calorie Assault
20 Wall Balls or Goblet Squats
10 Box Jumps
25/20 Calorie Airdyne or 15/12 Calorie Assault
B. Fitness Phase
Snatch-Olympic Lifting/Upper Body Push/Upper Body Push Assist + Aerobic Ability
A1. Power Snatch, 78-81% of 1RM, 1.1.1 x 3 sets, rest 1 minute between sets.
A2. DB Bench Press, 8-10 reps x 3 sets, rest 1 minute between sets.
A3. DB Lat Pull-Overs, 8-10 reps x 3 sets, rest 1 minute between sets.
+
B. For Time of the following:
“Quick Hitter”
200 Meter Run
10 Hang Power Snatches @ 95/65, 75/45 lbs
200 Meter Run
10 Hang Power Cleans @ 95/65, 75/45 lbs
200 Meter Run
10 Hang Power Snatches @ 95/65, 75/45 lbs
200 Meter Run
10 Hang Power Cleans @ 95/65, 75/45 lbs
C. Competition Phase
Rest Day/Open Gym
A.1 Rest and recovery on Sunday
A.2 Z1 activity for 30-60 minutes – do something new
A.3 Recovery – mobility work (check out mobilitywod.com), PT work, band work.
A.4 Take some time to prepare your meals and training times for the week.
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