"Next Vagabond Beginners on October 7th + Stronger, Faster, Healthier Demo this Tuesday"(9.16.2013)

*Stronger, Faster, Healthier Demo + Free Tasting of Products on Tuesday, September 17th from 4:30 pm to 7:35 pm*

Will from SFH will be at Vagabond this Tuesday (9/17) starting at 4:30pm and staying through the evening classes. He will be sampling their 5 different Fish Oil flavors as well as different formulas and flavors of their protein, including some new ones. If you have any protein or fish oil related questions, it will be a good time for you to ask.

Vagabond CrossFit On Ramp Beginners Class Starts Monday, October 7th, 2013. 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 7th, 2013. There are no more than 5-7  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 for Pricing Page and Specials for the Beginner’s Class.


I. Dynamic and Mobility Prep Warm-Up:
Competition Phase Prep
3 minutes of zone 1 work
HSPU (-4)amrap x 3
back extension, 8 x 3
double unders x 15
3 minutes of lower back mobility
Lifestyle + Fitness Phase Prep
3 minutes of z1 work
3-5 minutes of mobility work
*ankles, hips, t-spine
3-5 minutes of workout prep
goblet squat
db ext. rot.
double unders
II. Phases Strength and Conditioning
A. Lifestyle Phase
Squat CP + Press Moderate + Aerobic based
A1. High Bar Back Squat @ 30×1, 5 sets of 5 reps, stay at same weight for all 5 sets, rest 1 minute.
A2. Single Arm DB Bench Press @ 30×1, 8-10 reps/each arm x 5 sets, rest 1 minute.
B. 3 Sets of the following @ High Aerobic Effort:
15 Kettlebell Swings
Run 200 Meters
10-15 Burpees
Rest 90 seconds between sets + Walking
B. Fitness Phase
Bend CP + Upper Body Pull + Lactate Based
A. 3 Position Power Snatch, 1 repetition from each of the following positions:
1 High Hang Power Snatch(No Bending Forward), 1 Mid Thigh Power Snatch, 1 Above Knee Power Snatch x 4 sets, rest 2 minutes between sets.
B. Weighted Mixed Grip Pull Up Variation @ 20×1, 3-4 repetitions x 4 sets, rest 2 minutes
Advanced: Weighted Pull Up Version
Intermediate: Strict Pull Up Version + Bicep Curls Super Set(8-10 Bicep Curls)
Beginners: Assisted Negative Pull Ups(3-4 reps) + Bicep Curls(8-10 reps)
C. 3 Sets of the following @ 100% effort:
10 Thrusters as fast as possible @ 95/65, 74/45
10 Lateral Burpees As Fast As Possible
Rest 3 minutes between sets
C. Competition Phase
Squat Intense + Snatch Moderate + Overhead Squat Intense
A. High Bar Back Squat @ 20×1, work to a heavy triple.
This means you will work to a heavy triple quickly. Do a few warm up sets, then couple sets at light weight, and then go right for a heavy triple.
We did previously on August 26th, either go little higher this time, or stay at same weight, or if your not feeling it, go lighter.
B. Power Snatch from Blocks at high hang position, 1 rep, every minute on the minute x 12 minutes.
Reminder this will be hard, so do not think you will be using the same weight that you usually use. The barbell should be right at your high hang position. Goal here is speed under the barbell. Choose a weight that is good for you, and stay at the weight for the on the minute, every minute.
C. Overhead Squats @ 30×1, 2-3 reps x 5 sets, rest 3 minutes.
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