"Schedule for New Year's Week"(12.31.2012)

*Schedule for the Holiday Week*

Monday, December 31st: 6 am, 7 am, 9 am, 12 pm, 430 pm, 535 pm

Tuesday, January 1st: 9 am, 10 am, 12 pm

Wednesday thru Sunday: Regular Scheduled Classes

Vagabond CrossFit On Ramp Beginners Class Starts Monday, January 7th, 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.*

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 January 7th. 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. 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.

*Get your Family, Friends, or Loved Ones a Vagabond Gift Card to Start off Their New Year’s on the Right Foot.*

I. Dynamic and Mobility Prep Warm-Up:
7 minutes of movement prep work
*ankles, hips, thoracic ext., scap. retraction
5 minutes of movement prep
wall squats x 3
wall angels x 6
Banded Good Mornings x 9
double unders x 12
100m row
II. Phases Strength and Conditioning:
A. Lifestyle Phase:
Deadlift Intense + Single leg/Upper Body Push Cond + Row Sprints
A. Sumo Deadlift @ 20×1, work to heavy single.
B1. DB Split Squats @ 30×0, 6-8 reps x 3 sets, rest 1 minute.
B2. DB Bench Press @ 30×0, 8-10 reps x 3 sets, rest 1 minute.
C. For Time of the following:
Three Rounds for time:
Row 500 meters, 25 push ups(male)/15 push ups(female)
B. Fitness Phase:
Bend Oly + Squat/Pull Battery + Single Leg
A. Clean and Jerk Cluster @ 70%, 1.1.1 x 4 sets, rest 2 minutes.
B1. High Bar Back Squat @ 20×1, 1 tough rep x 5 sets, rest 1 minute.
B2. Chest to Bar Pronated or Supinated Pull Ups @ 20×0, 6-8 reps x 5 sets, rest 1 minute.
C. Overhead Walking Lunges, 6/each leg x 3 sets, rest 1:30
C. Competition Phase:
Snatch Intense + Clean and Jerk Intense + Back Squat/Muscle Ups
A. Work to 1 Rep Max Clean and Jerk
B. Work to light single for a Snatch, no more than 70% of your best Snatch. Technique Based.
C1. High Bar Back Squat @ 20×1 @ 80%(Males)/85%(Females), 2-3 x 5 sets, rest 1 minute.
C2. Muscle Ups, AMRAP(-1) X 5 sets, rest 1 minute.
Post Results to Nutrition Page.