*Speciality Classes for the Weekend*

Sunday, August 4th, 2013

1. 8:30 am Running Club

2. 9:00 am Gymnastics Class

3. 10:00 am Powerlifting Class

Vagabond CrossFit On Ramp Beginners Class Starts Monday, August 26th, 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 Monday, August 26th, 2013. There are no more than 5-7  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
Competition Phase Prep Warm-Up
3 Minutes of Zone 1 Work
+
10 shoulder taps(5/each side) x 3
double unders x 20 x 3
TGU x 1/side x 3
Butterfly pull up x 5-8 x 3
+
Lifestyle + Fitness Phase Prep Warm-Up
3 Minutes of Zone 1 Work
+
3-5 Minutes of Prep Warm-Up
+
3-5 Minutes of the following:
Goblet Squats x 5 reps
Face Pulls x 5 reps
Plank Walk Outs x 5 reps
Run 100 Meters
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Core/Elbow Flexors + Lactate Based
A. Weighted Plank Holds x 20 seconds, rest 20 seconds x 5 sets.
B. DB Bench Tricep Extensions @ 30×1, 8-10 repetitions x 5 sets
C. For Time of the following:
Airdyne 25 Calories(Men)/15 Calories(Women)
Kettlebell Swings x 20 repetitions
Airdyne 25 Calories(Men)/15 Calories(Women)
Kettlebell Swings x 20 repetitions
B. Fitness Phase
Upper Body CP(Vertical) +Posterior Chain/Upper Body Push + OTMEM
A. Strict Press @20×1, work to a heavy single. 12 Minute Time Limit.
B1. Back Extensions @ 30×1, hands on head, 12-15 repetitions x 3 sets, rest 1:30
B2. DB Single Arm Bench Press Heavy @ 30×1, 4-6 repetitions x 3 sets, rest 1:30
C. On the Minute, Every Minute of the following for 10 Minutes of:
Odd Minutes: 15 Wall Balls
Even Minutes: 10 Kettlebell Swings @ 53/35
C. Competition Phase
Clean Intense + Front Squat Intense + Snatch Tech + Single Leg/Upper Body Push
A. Power Clean, work to a heavy set of 3. No More than 5 Sets. You can drop repetitions in between.
B. Front Squat @ 20×1, 2 repetitions @ 85% x 5 sets, rest 3 minutes between sets.
C. Snatch Balance, 1 rep on the minute, every minute x 10 minutes.
D. DB Split Squats @ 30×1, 6-8/each leg x 3 sets, rest 1:30 between sets.
E. Single ARM KB Press @ 50×1, 3-4 repetitions/each arm x 5 sets, rest 2 minutes between sets. No rest between each arm.
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