*Schedule for the Thanksgiving Weekend at Vagabond CrossFit*

1. Friday, November 29th(Black Friday): 9 am, 10 am, 430 pm, 535 pm

2. Saturday, November 30th: 9 am + 10 am classes

3. Sunday, December 1st: 9 am Vagabond Gymnastics + 10 am Vagabond Powerlifting + 9 am to 11 am Open Gym

Vagabond CrossFit On Ramp Beginners Class Starts Monday, December 9th, 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 December and 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, December 9th, 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 vbcrossfit@gmail.com 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.

I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep + Competition Prep
3 minutes of z1 work
+
3-5 minutes of mobility work
*ankles, hips, t-spine
+
3-5 minutes of workout prep
row 100 meter/run 100 meters
5 wall angels
5 air squats
5 push ups
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Bend Intense/Upper Body Pull/Single Leg + Squat Mod/Upper Body Push/Core
A1. Close Grip Bench Press @ 20×1, 6-8 reps x 3 sets, rest 1 minute.
A2. DB Bent Over Row @ 20×1, 6-8 reps/each arm x 3 sets, rest 1 minute.
A3. DB Box Step Ups @ 11×1, 6-8 reps/each leg x 3 sets, rest 1 minute.
B. AMRAP 12 Minutes of the following:
15 Second Plank Hold(Push-Up Position)
15 Calorie Airdyne
30 Jump Rope Singles
B. Fitness Phase
Bend CP+ Upper Body Pull/Upper Body Pull + GYMN Core
A. Romanian Deadlift @ 20×1, 6-8 reps x 4 sets, rest 1:30 between sets.

B1. Close Grip Bench Press @ 20×1, 4-6 reps x 3 sets, rest 1 minute.
B2. DB Powell Raises @ 30×1, 6-8 reps/each side x 3 sets, rest 1:30
C. On the Minute, Every Minute x 12 Minutes of the following:
3 Touch N Go Power Cleans @ 70% of Max
8-10 Wall Balls
C. Competition Phase
Jerk Moderate + Squat Moderate(Back Squat) + GYMNASTICS Based Skill/Bend + Skill Based Work
A. Split Jerk Cluster @ 76%, 1.1.1.1 x 3 sets, rest 2-3 minutes between sets.
B. High Bar Back Squat Multi @ 20×1, 60%, 2 reps x 8 sets, rest 1 minute between sets.
C. 10 Sets of the following:
5 Fast Deadlifts @ 225/135 lbs
4 Box Jumps @ 30/24
3 Handstand Push Ups
2 Muscle Ups
100 Meter Run
Rest 90 seconds between sets.
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