" Next Vagabond Beginners Class Start Date: July 13th"(6.23.2015)

Vagabond CrossFit Beginners Class Starts Monday, July 13th, 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, July 13th, 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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I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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3-5 Minutes of the following:
Coach Choice
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2 Sets of the following:
30 Seconds of Airdyne/Row
Rest 10 Seconds
30 Seconds of Burpees
Rest 10 Seconds
30 Seconds of Hollow Holds
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Upper Body DB Press/Upper Body Row/Core + Short Aerobic Session
A1. DB Pause Bench Press @ 22×1, 8-10 reps x 3 sets, rest 45 seconds between sets.
Compare to June 9th+ Go Up in Weight this week
A2. Ring Rows, 10-12 reps x 3 sets, rest 45 seconds between sets.
People can elevate feet to increase difficulty of this movement, but do 6-8 reps x 3 sets instead
A3. DB External Rotations, 8/each arm x 3 sets, rest 45 seconds between sets.
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B. AMRAP 15 Minutes of the following:
15 Goblet Squats
15 Cal Row
15 Box Jumps or Step-Ups
B. Fitness Phase
Upper Body Press Laying/Upper Body Pull/PC + Short Aerobic
A1. Close Grip Bench Press @ 20×1, 5-7 reps x 3 sets, rest 60 seconds between sets.
A2. Weighted Strict Supinated Pull-Ups, 2-3 reps x 3 sets, rest 60 seconds between sets.
People can scale to Negative Weighted or Regular Negative Pull-Ups, 3-4 reps x 3 sets
A3. Heavy Russian Kettlebell Swings, 15 reps x 3 sets, rest 60 seconds between sets.
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B. AMRAP 15 Minutes of the following:
15 Box Jumps
200 Meter Run
15 Hang Power Cleans @ 105/65 lbs, 85/55 lbs
C. Competition Phase
Gymnastics Skill Work + Muscle Clean or Pull + Power Clean + EMOTM Gymnastics + CP Battery Clean or Snatch
A. 3 Sets of the following:
A1. Strict Elevated Ring Rows @ 12 inch box, 6-8 reps, rest as needed between sets.
A2. Wall-Walks, 3 reps, focus on nice straight back, no arch, rest as needed between sets.
A3. Strict Pull-Ups, 6-8 reps or Cluster, 3.3.2, rest as needed between sets.
A4. 60 Feet Handstand Walk(Come down at 30 feet, and do 30 feet again) rest as needed between sets.
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B. Muscle Snatch, work to a heavy single, 10 minute time limit.
Compare to, perform same weight as this date or slightly higher
C. Power Snatch, 2 reps touch n go @ 75% x 2 sets, Power Snatch, 1 reps @ 78% x 3 sets, rest as needed between sets.
D. Overhead Squat, work to 80% of your best single for this movement, 10 minute time limit.
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E. For time of the following:
Run 400 Meters
15 Overhead Squats @ 165 lbs/ 115 lbs, 135/85 lbs
Run 400 Meters
15 Clean and Jerk @ 165/115 lbs, 135/85 lbs
Run 400 Meters
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