"Schedule for Sunday Speciality Classes and Vagabond No Grain Challenge Sign Up"(5.3.2013)

*Please see Kevin by Friday, May 10th to sign up for the Next Vagabond No Grain Challenge*

*Schedule for Sunday, May 5th, 2013 Speciality Classes*

1. 8:15 Vagabond Running Club

2. 9:00 am Vagabond Gymnastics  Class

3. 10:00 am Vagabond Powerlifting Class

Vagabond CrossFit On Ramp Beginners Class Starts Monday, May 13th, 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, May 13th, 2013. 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.

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
+
2-3 minutes of mobility work
*ankles, hips, t-spine
+
4-5 minutes of workout prep
100m run
x-band walk
strict chin ups
good mornings
II. Phases Strength and Conditioning:
A. Lifestyle Phase:
Core/Elbow Flexors + Running MAP Based(Couple Modalities)
A1. Side Bridges x 20 seconds/each side x 5 sets, rest 1 minute
A2. DB External Rotations @ 30×1, 8-10 repetitions/each side x 5 sets, rest 1 minute
B. AMRAP 12 Minutes of the following:
Run 100 Meters
15 Air Squats
5 Burpees
B. Fitness Phase:
Bend CP + Bend/Upper Body Push + Elbows/Upper Body Push Cond
A. Deadlift @ 30×1, 7-9 repetitions x 3 sets, rest 2 minutes between sets.
B1. Heavy Kettlebell Swings, 15-20 repetitions x 3 sets, rest 10 seconds
B2. DB Seated Strict Press on Bench @ 30×1, 6-8 repetitions x 3 sets, rest 1:30 between sets
C1. DB Powell Raises @ 30×1, 8-10 repetitions x 3 sets, rest 1 minute.
C2. Barbell Push Press @ 11×1, 8-10 repetitions x 3 sets, rest 1 minute between sets.
Go Up in weight each set on the Push Press, stay moderate weight
C. Competition Phase:
Jerk Intense + Front Squat/Muscle Up + Upper Body Press/Row LP1
A. Split Jerk, on the minute, every minute x 12 minutes @ 75% of 1 rep max, 1 rep.
B1. Front Squat @ 20×1, 3-4 repetitions x 4 sets, rest 30 seconds.
B2. Muscle Up(AMRAP -1) X 4 sets, rest 2 minutes
People who cannot do repetitive muscle ups, do clusters of 1.1.1.1 x 4 sets
AMRAP(-1) means that you one below your personal record of Max Attempts
C1. DB Single Arm Press @ 30×1, 8-12 repetitions x 3 sets, rest 10 seconds.
C2. Row 40 seconds @ 95% x 3 sets, rest 3 minutes and 30 seconds between sets.
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