"Next Vagabond Beginners Class + Vagabond Olympic Lifting Class"(3.2.2015)

*Vagabond Olympic Lifting Class on Monday, March 2nd @ 6:35 pm. CLICK HERE FOR WORKOUT*

*Vagabond Youth Development Program Class on Monday, March 2nd @ 3:30 pm. CLICK HERE FOR WORKOUT.*

Vagabond CrossFit Beginners Class Starts Monday, March 9th, 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, March 9th, 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 to Contact Us Today.

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I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
+
3-5 minutes of coach option
+
Coach Run Warm-Up:
3 Sets of the following:
30 Seconds Airdyne/Row
Rest 10 Seconds
30 Seconds of Kettlebell Swings
Rest 10 Seconds
30 Seconds of Plank Holds
Rest 10 Seconds
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Lower Body Squat/Upper Body Push(Seated) + Squat Conditioning + Aerobic(Core)
A1. High Bar Back Squat @ 20×1, 3-5 reps x 3 sets, rest 1 minute between sets.
Compare to February 2nd for rep scheme
A2. DB Seated Press @ 30×1, 4-6 reps x 3 sets, rest 1 minute between sets.
Compare to February 16th
B. 3 Sets of the following @ High Effort:
3 Minute AMRAP of the following:
4 DB Push Press
12 Sit-Ups
4 Burpees
Rest 2 minutes between sets
B. Fitness Phase
Oly Intense + Squat Intense/Upper Body Pull + Lactate Tester
A. Clean Deadlift, 3 reps x 5 sets @ 80%-85% of your best clean, rest 1 minute between sets.
B1. High Bar Back Squat, 1 reps x 4 sets @ 90%, rest 90 seconds between sets.
Use Percentage Based off your 1 rep max
B2. Weighted Mix Grip Pull-Ups, 3-4 rep x 3 sets, rest 1 minute between sets.
Perform Lat Pull-Downs, 12-15 reps @ 40×1
C. AMRAP 6 Minutes of the following:
12 Cal Airdyne or 8 Cal Assault
6 Burpees Full Hip Extension
C. Competition Phase
Zone 1 + Zone 1 + Gymnastics Based Enduro
10 Minutes of Airdyne @ 75%
+
5-7 Muscle Ups
+
10 Minutes of Airdyne @ 75%
+
5-7 Muscle-Ups
+
10 Minutes of Airdyne @ 75%
+
5-7 Muscle Ups
+
10 Minutes of Airdyne @ 75%
+
5-7 Muscle-Ups
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