"Next Vagabond Beginners Class: October 19th"(9.30.2015)

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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Benefit for Pat

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:
A. Lifestyle Phase
Single Leg/Core + Posterior Chain/Upper Body Pull + Aerobic
A1. DB Split Squats or Petersen Step-Ups, 6/each leg x 3 sets, rest 1 minute between sets.
A2. Back Extensions, 10-12 reps @ 2 second pause @ top x 3 sets, rest 1 minute between sets.
A3. Front Lean Rest or Lean Rest on Rings, 60 seconds total x 3 sets, rest 1 minute between sets.
B. AMRAP 12 Minutes of the following:
12 Cal Row/9 Cal Row
10 DB Walking Lunge Steps-Client Chooses Weight
8 Hanging Knee Tucks
6 Burpees
B. Fitness Phase
Front Squat/Upper Body Pull+ KB Walk Core + Conditioning
A. Front Squat, 5 reps x 3 sets, rest 1 minute between sets.
B1. Romanian Deadlifts @ 30×1, 8 reps @ 50% of best clean x 3 sets, rest 45 seconds between sets.

B2. Bar Dips or Ring Dips, 8-10 reps x 3 sets, rest 45 seconds between sets.
C. AMRAP 12 Minutes of the following:
Airdyne/Assault 30 seconds @ Hard Effort
10 Barbell Push Press @ 95/65 lbs, 75/45 lbs
8 Toes to Bar
6 Front Squats @ Above Weight
C. Competition Phase
Barbell + Clean Deadlift + Monostructural Prep(Run, Row, or Airdyne Aerobic)
A. Clean and Jerk, 70%, 1.1 x 2 sets, 75%, 1 rep x 3 sets.
B. High Bar Back Squat, 80% x 3 reps x 3 sets, 80% x 2 reps x 2 sets.
C1. Clean Deadlift 103%, 3 reps x 4 sets, rest 2 minutes between sets.
C2. Strict Chest to Bar Pull-Ups( 2 reps) + Strict Pull-Ups(3 reps) + Kipping Pull-Ups(4 reps) + Chest to Bar Kipping or Butterfly( 5 reps) x 4 sets, rest 2 minutes between sets.
D. Complete the following:
2 x 800 Meters Run or 1000 Meters Row @ 80%, rest 2-4 minutes between sets.
4 x 400 Meters Run or 500 Meter Row @ 80%, rest 90 seconds-3 minutes between sets.
6 x 200 Meters Run or 250 Meter Row @ 80%, rest 60-90 seconds between sets.
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