"Saturday Class Schedule + Annual Vagabond Holiday Party"(12.14.2013)

Schedule for Saturday, December 14th, 2013

1. Saturday, December 14th: 9:00 am Lifestyle + Fitness Phase Class

2. Saturday, December 14th: Competition Phase Class

*Carolyn First Muscle Up + Many More to Come*

Vagabond Holiday Party on Saturday, December 14th @ 7:00 pm

Join us for our Annual Vagabond Holiday Party- once again hosted at Tim Carney’s home on 50 Priscilla Road in Easton. We’ve had such a wonderful year together as a strong, tight knit community- let’s toast to that, kick back and have some fun! Kevin and Tim will provide food and drinks. Spouses of VBC members are welcome, but no kids please (book those babysitters now!). Cheers!

Vagabond CrossFit On Ramp Beginners Class Starts Monday, January 6th, 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.*

*We will be running Specials for our Beginners Class in January. The cost of the Beginners will be only $99.*

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, January 6th, 2013. There are no more than 5-6  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.

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I. Dynamic and Mobility Prep Warm-Up:
Coaches Option x 7 to 10 Minutes
+
3 minutes of z1 work
+
3-5 minutes of mobility work
*ankles, hips, t-spine
+
3-5 minutes of workout prep
goblet squats x 5 reps
row 100 meters
slow wall angels
II. Phases Strength and Conditioning:
A. Lifestyle Phase
CrossFit Tester/Team Workout
Teams of Two Complete the following of:
AMRAP 20 Minutes of the following:
Row 500 Meters or Airdyne 35 Calories(Men)/Airdyne 30 Calories(Women)
Sets of 10 Reps Unbroken Kettlebell Swings, complete as many sets as possible before 500 meter rowing partner is completed
Each partner will be working at same time. Partner A will be rowing 500 meters, and then Partner B will be doing their sets of 10 of kettlebell swings. So Partner A, once they finish the 500 meter row, then Partner B will perform rowing machine, and Partner A will do kettlebell swings
B. Fitness Phase
CrossFit Tester/Team Workout
Teams of Two Complete the following of:
AMRAP 20 Minutes of the following:
Row 500 Meters or Airdyne 35 Calories(Men)/Airdyne 30 Calories(Women)
Sets of 10 Reps Unbroken Kettlebell Swings, complete as many sets as possible before 500 meter rowing partner is completed
Each partner will be working at same time. Partner A will be rowing 500 meters, and then Partner B will be doing their sets of 10 of kettlebell swings. So Partner A, once they finish the 500 meter row, then Partner B will perform rowing machine, and Partner A will do kettlebell swings
C. Competition Phase
MAP Multi Sets
8 Minutes of the following @ 85%:
Row 350 Meters
25 Double Unders
Rest 4 Minutes
8 Minutes of the following @ 85%:
20 Calorie Airdyne
10 Pull Ups
5 Handstand Push Ups
Rest 4 Minutes
8 Minutes of the following @ 85%:
Row 350 Meters
20 Walking Lunges(10 each side)
5 KB Strict Press @ 35/18 lbs
Rest 4 Minutes
8 Minutes of the following:
20 Calorie Airdyne
10 Step Down Box Jumps
5 Burpees
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