"Opens Workout 13.1 Announced"(3.7.2013)

*Opens Workout 13.1 Announced to the World*


The workouts for the Open’s will be programmed in for the Saturday classes.  So, as a gym we will be performing them each week on this day.  If you are registered and cannot make the Saturday throw down then make sure you discuss with me for other arrangements to complete the workout (Thursday, Friday or Sunday).

Competitors and masters should know there break down moving into the open’s.  If you don’t then come talk to me or shoot me an email.  The breakdown is a bit different based off goals and person, then along with the workout demand will dictate some of the scheduling.  So make sure that everyone is on the same page with when they are doing the workouts, and at what time they are doing them.

 Vagabond CrossFit On Ramp Beginners Class Starts Monday, March 25th, 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, March 25th, 2013. There are no more than 4-6  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:
3 minutes of z1 work
8-10 minutes of workout prep
All Groups will do Coach B Warm-Ups(Snatches) and Explain Opens Workout 13.1
II. Phases Strength and Conditioning:
A. Lifestyle Phase:
Aerobic Power Testers
7 Minutes of the following @ 90%:
5 DB Thrusters
10 Anchored Sit Ups
rest 5 minutes
5 Minutes of the following @ 90%:
Row Max Meters
rest 5 minutes
7 Minutes of the following @ 90%:
5 Kettlebell Swings @ American
10 Step Down Box Jumps
B. Fitness Phase:
Opens Prep Work + Aerobic Tester
A. Snatch Pull x 1 rep + Power Snatch x 2 reps x 3 sets, rest 2 minutes between sets.
B. For Time of the following:
100 Calorie Airdyne
50 Step Down Box Jumps
100 Air Squats
C. Competition Phase:
A. 13.1 Prep Workout or Hit it Hard!
You can complete 13.1 Workout or do Prep Workout for the Opens Workout. We will be completing as a gym and community on Saturday. You can do this on Thursday, and then go after it again on Saturday if you want for this one.
B. Complete the following on the Rower:
6 Sets of the following @ 90%:
250 Meter Row, rest as long as it takes you to complete 250 Meter Row.
*So if 250 meters takes you 2 minutes, then you rest 2 minutes.*
Post Comments to Nutrition Page.