"No Vagabond Yoga Class, but Regular 7:35 pm Group Class on Wednesday"(7.24.2013)

*No Vagabond Yoga Class on Wednesday Night @ 7:35 pm.*

We will be replacing the Vagabond Yoga Class this Wednesday with a 7:35 pm Regular Group Class

Vagabond CrossFit On Ramp Beginners Class Starts Monday, August 5th, 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, August 5th, 2013. 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 for Pricing Page and Specials for the Beginner’s Class.

I. Dynamic and Mobility Prep Warm-Up:
Competition Phase Prep Warm-Up
3 Minutes of Zone 1 Work
3 Rounds of the following
back extensions x 10
double unders x 10
TGU x 1/side x 10
ring dips x 10
Lifestyle + Fitness Phase Prep Warm-Up
3 minutes of z1 effort
3-5 minutes of mobility work
*ankles, hips, t-spine
3-5 minutes of workout prep
Good morning + DL
strict push ups
ghd sit ups
db ext. rot.
II. Phases Strength and Conditioning
A. Lifestyle Phase:
Press Intense + Squat Moderate + Upper Body Push + OTMEM
A. Push Press @ 11×1, 5-7 repetitions x 3 sets, rest 2 minutes between sets.
B. Front Squat @ 20×1, 4-5 repetitions x 3 sets @ 70% of last week, rest 2 minutes between sets*
Compare to June 17th or July 17th for numbers
C. On the Minute, Every Minute x 10 Minutes of the following:
6 Thrusters @ 115/75, 95/65, 75/45
B. Fitness Phase:
Squat CP + Core + Upper Body Pull + Single Leg/Flexors
A. High Bar Back Squat @ 20×1, 4-5 repetitions @ 75% x 3 sets, rest 2 minutes between sets.
B. Weighted Plank Holds x 20 seconds x 5 sets, rest 20 seconds between sets.
C. Weighted Pronated Pull Up @ 20×1, 3-4 repetitions x 3 sets, rest 2 minutes between sets.
D1. DB Walking Lunges @ 11×1, 6-8 repetitions/each leg x 3 sets, rest 1:30 between sets.
D2. DB External Rotations @ 30×1, 6-8 repetitions/each arm x 3 sets, rest 1:30 between sets.
C. Competition Phase:
Jerk Intense + Snatch Moderate + Upper Body Push Intense + Upper Body Push Battery
A. 1 Push Jerk + 1 Split Jerk x 5 sets, rest 3 minutes between sets. No More than 7 Sets.
B. Power Snatch Cluster @ 155/105, 1.1.1 x 5 sets, rest 3 minutes between sets.
C. Close Grip Bench Press @ 22×1, 3-4 repetitions x 5 sets, rest 3 minutes between sets.
D. On the Minute Every Minute for 10 Minutes of the following:
5 Thrusters @ 115 lbs
5 Chest to Bar Pull Ups
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