"Next Vagabond Vagabond Beginners Class: Monday, January 26th"(1.20.2015)

Vagabond CrossFit Beginners Class Starts Monday, January 26th, 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, January 26th, 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.

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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
Maximum Aerobic Power Sessions
10 Minutes @ 85% effort aerobic based:
20 Walking Lunges(10/each leg)
8 Step Down Box Jumps
12 Abmat Sit-Ups
Rest 6 Minutes
Perform the following:
12 Sets of the following:
Row 30 seconds @ 80%
Row 30 seconds @ 50%
B. Fitness Phase
Maximum Aerobic Power Sessions
12 Minutes of the following @ 80% moderate:
14 Walking Lunges(7/each side)
8 Cal Row
14 DB Push Press @ moderate weight
Rest 6 Minutes
12 Minutes of the following @ 80% moderate:
2,4,6,8,10,12,14, cont until time is up
Alternating DB Snatch @ moderate weight(So 1 rep on left arm, 1 rep on right arm equals 2, then 2 reps on left arm and 2 reps on right arm equal 4 reps, etc.)
Step Down Box Jumps @ 24/20 inches
C. Competition Phase
Power Clean Mod Complex + Press(Push) + Snatch Pull + Gymn Based Burner
A. 2 Position Clean(Floor to Mid-Thigh), 65% x 5 reps, 70% x 4 reps, 75% x 3 reps x 2 sets, rest as needed between sets.
B. Clean Pull @ 93%, 5 reps x 5 sets, rest 1:30 between sets.
C. Push Press, 5 reps x 3 sets @ 78%, rest 2 minutes between sets.
Up 3% from last week/These do not have to be touch n go
D. 18 Minute AMRAP @ Moderate Pace:
25 Calorie Airdyne or 14 Calorie Assault
8 Burpee Box Jumps
12 DB Push Press @ 45-50 lbs/30-35 lbs
1 Rope Climb Legless
12 DB Front Squats @ 45-50 lbs/30-35 lbs
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