Day 13 of VB No Grain Challenge
*Free Intro/Workout Class @ 10:00 am for all hopeful, new Vagabonds*
*Vagabond Gymnastics Class, Saturday, October 27th @ 10:00 am. CLICK HERE FOR WORKOUT.
*Vagabond CrossFit On Ramp Beginners Class Starts Monday, November 5th, 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 5th. 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.
*Vagabond Halloween Party on Saturday, October 27th, 2012 from 6:00 pm to 11:00 pm*
We will be having our Second Annual Vagabond Halloween Party at the Vagabond Facility. All family and significant others are pleasantly invited. Costumes are very important and it will be BYOB. Please mark this on your calendar as important, and let’s have another great party with our Vagabond Community! Costumes are encouraged, but you may come as yourself as well. All are welcome and we are looking forward to being with our Community for the night!
Artika
I. Dynamic and Mobility Prep Warm-Up:
Coaches Option x 7 to 10 Minutes
II. Lifestyle Phases Strength and Conditioning:
A. Fitness Phase:
CrossFit Tester
Team and Partner Workout:
AMRAP 30 Minutes of the following
Row 400 Meters or Airdyne 20 Cals: Partner 1
20 Kettlebell Swing @ 53 for males, 35 for females: Partner 2
20 Box Jumps: Partner 3
As a team you have 30 minutes to establish as many rounds possible in the time allowed. Partner 1 will begin with rowing, as Partner 2 performs kettlebell swings, and Partner 3 completes 20 box jumps. After they all have completed each movement, they will switch objectives.
B. Competition Phase:
MAP Sessions
5 Sets of the following @ 90% of:
5 Thrusters
10 Burpees
15 Box Jumps @ 30 inches
Rest 1:00 minute between sets.
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Rest 10 minutes
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5 Sets of the following @ 90% of:
10 Ring Dips
5 Power Snatches @ 115 lbs/75 lbs
10 Pull Ups
Rest 1:00 minutes between sets.
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Rest 10 minutes
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5 Sets of the following @ 90% of:
Run 100 Meters
10 Deadlifts @ 225 lbs/135 lbs
20 Lateral Hops
Rest 1:00 minute.
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