Day 27 of VB No Grain Challenge
*Schedule for Saturday, November 10th, 2012*
9:00 am Group Class
10:00 am Gymnastics Class. CLICK HERE FOR WORKOUT.
*Garage Games at CrossFit Southie this weekend, Saturday, November 10th, and Sunday, November 11th*
We will be having some of our Vagabonds competing in the RX and Scaled Divisions of the final portion of the Northeast Garage Games at CrossFfit Southie. All are encourage to attend and cheer on your fellow Vagabonds as they give it their all at this yearly held competition at CrossFit Southie. All support is greatly appreciated and once again we want to thank everyone who signed up to compete and also for those who signed up to volunteer at the event. Here are the directions to CrossFit Southie. If you plan on attending, come early to ensure parking and so forth. This is going to be a great event for the Vagabond Community!
*Vagabond CrossFit On Ramp Beginners Class Starts Monday, November 26th, 2012. 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 November 26th. 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. Claases 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:
Coaches Option x 7 to 10 Minutes
Review Partner Workout
II. Phases Strength and Conditioning:
A. Lifestyle and Fitness Phase:
CrossFit Tester: Team Workout
Four Rounds for time of the following:
Run 400 Meters
Row 400 Meters
(Set yourself up into teams of 3 or 4 people. Once your teams are established, each member of the team will have to finish 1600 meters of both rowing and running separately. The moment one team member comes off the rower, the next member may jump on an begin rowing. If you are by yourself as an individual, you can perform all 4 rounds, but rest two to three minutes between rounds.
B. Competition Phase:
MAP Sessions: 6-10 Minutes x 3 sets x 10 minutes rest
AMRAP 8 Minutes of the following @ 80%:
5 Pull Ups
10 Airdyne Cals
12 DB Thrusters @ 35/25
Rest 7-10 Minutes
AMRAP 6 Minutes of the following:
Run 800 Meters
*Remaining Time Complete as Many Burpees as possible *
Rest 7-10 Minutes
AMRAP 10 Minutes of the following:
60 Meter Farmer’s Walk @ 53/35 lbs
200 Meter Run
8 Burpee Box Jumps
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