"Schedule for Classes/Speciality this Weekend"(2.13.2014)

*Schedule for the Weekend at Vagabond CrossFit*

1. Saturday, February 15th: 9:00 am Lifestyle + Fitness Phase Class

2. Saturday, February 15th: 10:00 am Competition Phase Class

3. Sunday, February 16th: 9:00 am to 11:00 am Open Gym

4. Sunday, February 16th: 10:00 am Powerlifting Class.

Vagabond CrossFit On Ramp Beginners Class Starts Monday, March 10th, 2014. 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 10th, 2014. There are no more than 6-8  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:
Lifestyle + Fitness Phase Prep
3 Minutes of Zone 1 Work
+
3-5 Minutes of Dynamic Prep
+
3-5 Minutes of the following:
goblet squats with 3 second pause in bottom x 5 reps
5 wall angels
row 100 meters
+
Competition Phase Prep
5 Minutes Zone 1 Work
+
6-8 Minutes of the following:
Shoulder Prep + Muscle Up Practice
+
6-8 Minutes of Athlete Choice
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Maximum Aerobic Power Sessions
2 Sets of the following: 30 Minutes Total
3 Minutes of the following:
5 Deadlifts KB
5 Box Jumps
Rest 2 Minutes
3 Minutes of the following:
5 DB Push Press
10 Walking Lunges
Rest 2 Minutes
3 Minutes of the following:
Max Meters on Rower
Rest 2 Minutes
B. Fitness Phase
Aerobic Power Tester/Opens CrossFit Tester
AMRAP 15 Minutes of the following:
5 Power Cleans @ 115/75, 95/65
10 Lateral Burpees
5 Pull Ups
C. Competition Phase
Rest Day or Zone 1 Day or Mobility Day
A.1 Rest and recovery on Sunday
A.2 Z1 activity for 30-60 minutes – do something new
A.3 Recovery – mobility work (check out mobilitywod.com), PT work, band work.
A.4 Take some time to prepare your meals and training times for the week.
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