"Schedule for New Year's Eve + Vagabond of the Month for January"(12.31.2013)

*Schedule for the New Year’s Week*

1. Tuesday, December 31st(New Year’s Eve): 6 am, 715 am, 9 am, 12 pm, 430 pm, 535 pm, 635 pm

2. Wednesday, January 1st(New Year’s Day): 9 am Group Class, 10 am Group Class, 11 am to 1 pm Open Gym

3. Thursday thru Sunday: Regular Schedule

*Vagabond of the Month Announced for January. Congrats to David Echeverria. Click HERE for Bio.*

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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:
Competition Phase Prep Warm-Up
TGU – x 2/side
ghd sit ups
goblet squats
kipping ring dip
+
Lifestyle + Fitness Phase Prep Warm-Up
3 minutes of z1 wrok
+
3-5 minutes of mobility work
*upper back, ankles, hips
+
3-5 minutes of workout prep
DL x 3-5
trap 3 raise
double unders
TGU x 1/side

II. Phases Strength and Conditioning:
A. Lifestyle Phase
Maximum Aerobic Power Sessions
2 Rounds of the following:
Row 500 Meters
15 Step Down Box Jumps
+
Rest 4 Minutes
+
3 Rounds of the following:
60 Single Unders
15 DB Push Press
+
Rest 4 Minutes
+
2 Rounds of the following:
Row 500 Meters
15 Kettlebell Swings
B. Fitness Phase
Maximum Aerobic Power Multi Sets
AMRAP 18 Minutes of the following:
12 Burpees
3 Pull Ups
5 Push Ups
10 Air Squats
People can sub Ring Rows for Pull Ups or if your efficient with kipping pull ups, then you may use a band today, and only today.
C. Competition Phase
Upper Body Push CP/Upper Body Pull CP + Bend Mod+ IGT Training(High Volume) + CP Battery
A1. Close Grip Bench Press, 3 reps x 5 sets, rest 1:30 between sets.
A2. Pendalay Barbell Bent Over Row, 5 reps x 5 sets, rest 1:30 between sets.
B. Deadlift @ 80%, 3 reps x 3 sets, rest 2 minutes between sets.
C. On the Minute, Every Minute x 18 Minutes of the following:
Even Minutes: 25 Second Airdyne @ 85% aerobic effort
Odd Minutes: 2-3 Bar Muscle Ups or Ring Muscle Ups
*Girls who are just getting Muscle Ups, can do 1 Bar Muscle Up or 1 Ring Muscle Up every odd minute. Girls who cannot get muscle ups, can perform 4-6 chest to bar pull ups.*
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