"Saturday Class Schedule: 9 am Group Class + 11 am Competition Class + 10 am Mobility In-Service"(10.19.2013)

*Weekend Class Schedule @ Vagabond CrossFit*

1. Saturday, October 19th: 9:00 am Lifestyle + Fitness Phase Class

2. Saturday, October 19th: 10:00 am Mobility In Service hosted by PT Sarah Anestam

3. Saturday, October 19th: 11:00 am Competition Phase Class

4. Sunday, October 20th: 9:00 am to 11:00 am Open Gym Format

5. Sunday, October 20th: 9:00 am Vagabond Gymnastics Class

*Next Vagabond Mobility In-Service this Saturday, October 19th @ 10:00 am with PT Sarah Anestam*

In this free 1­ hour in service, you will learn:

How to use Corrective Exercise Strategies to re-­learn how to perform basic movement patterns such a squat or lunge.

Which exercises are “Corrective Exercises” and which are not?

What is the difference and why is this important?

How to incorporate Corrective Exercises into your regular exercise

Program to improve performance and reduce risk of injury. Inservice by Sarah Anestam, MS, PT

Contact Kevin to reserve spot today. 12 Spots Available for this 1 Hour Seminar. CLICK HERE TO EMAIL.

Vagabond CrossFit On Ramp Beginners Class Starts Monday, October 28th, 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 28th, 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.

IMG_9404

I. Dynamic and Mobility Prep Warm-Up:
Coaches Option x 7 to 10 Minutes
+
Review of Team Workout/Partner Workout
II. Phases Strength and Conditioning:
A. Lifestyle Phase
CrossFit Tester/Team Workout
Teams of Two Complete the following:
Max Distance Row in 10 Minutes(Switch off Every 250 Meters)
+
1 Minute Rest
+
Max Repetitions of Burpees in 5 Minutes(Switch off Every 10 Burpees)
+
1 Minute Rest
+
Max 200 Meter Sprint Runs in 5 Minutes(Switch off Every 200 M Run)
B. Fitness Phase
CrossFit Tester/Team Workout
Teams of Two Complete the following:
Max Distance Row in 10 Minutes(Switch off Every 250 Meters)
+
1 Minute Rest
+
Max Repetitions of Burpees in 5 Minutes(Switch off Every 10 Burpees)
+
1 Minute Rest
+
Max 200 Meter Sprint Runs in 5 Minutes(Switch off Every 200 M Run)
C. Competition Phase
Aerobic Tester: Long Duration
5 Rounds for time of the following:
Row 1000 Meters
15 Pull Ups
15 Thrusters @ 75/45
15 Burpees
Goal for Men: 34 Minutes or Less/ Goal for Woman: 41 Minutes or Less
Post Comments to Nutrition Page.