"Olympic Lifting Class Moved to Monday's @ 6:35 pm, Tuesday Now Regular 6:35 pm Group Class + Maximum Aerobic Sessions for Phase"(9.19.2013

*Change of Schedule for Vagabond Olympic Lifting Class*

We will be moving the Vagabond Olympic Lifting Class permanently to Monday @ 6: 35 pm, and the Tuesday class @ 6:35 pm will become a Regular Group Class. This change will begin next Monday, September 23rd, and will be the new schedule from here on out.

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.

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I. Dynamic and Mobility Prep Warm-Up:
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
wall squats
db ext. rot.
double unders
100m run
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Maximum Aerobic Power Sessions
12 Minutes of the following @ 90%:
Row 250 Meters
30 Jump Rope Singles
10 Goblet Squats
+
Rest 6 Minutes
+
12 Minutes of the following @ 90%:
Row 250 Meters
3 Plank Walk-Outs
6 Knee Raises
Keep Pace Constant, and Focus on Breathing
Perfect Form + Technique
Focus Less on Intensity + Focus More on Breathing + Movement
B. Fitness Phase
Maximum Aerobic Power Sessions
12 Minutes of the following @ 90%:
Run 200 Meters
3 Burpee Broad Jumps
6 Hang Power Cleans @ 95/65 or Russian Kettlebell Swings(People with Elbow or Shoulder Issues)
+
Rest 6 Minutes
+
12 Minutes of the following @ 90%:
Airdyne 20 Calories
3 Barbell Push Press @ 95/65
6 Step Down Box Jumps
Keep Pace Constant, and Focus on Breathing
Perfect Form + Technique
Focus Less on Intensity + Focus More on Breathing + Movement
C. Competition Phase
Rest Day
A.1 Rest and recovery on Sunday
A.2 Z1 activity for 30-60 minutes – do something new
A.3 Recovery – mobility work (check out mobilitywod.com), PT work, band work.
A.4 Take some time to prepare your meals and training times for the week.
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