"Schedule for the Thanksgiving Week"(11.26.2013)

*Schedule for the Thanksgiving Week at Vagabond CrossFit*

1. Tuesday, November 26th: 6 am, 715 am, 9 am, 12 pm, 430 pm, 535 pm, 635 pm, 735 pm

2. Wednesday, November 27th: 6 am, 715 am, 9 am, 12 pm, 430 pm, 535 pm, 635 pm

3. Thursday, November 28th(Thanksgiving Day): 9 am Class Only + No Babysitting

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

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

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

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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 [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:
Lifestyle + Fitness Phase Prep + Competition Phase Prep
3 minutes of z1 work
+
3-5 minutes of mobility work
*foam roll thor spine + lumbar spine*
+
3-5 minutes of workout prep
goblet squats x 5 reps
wall angels x 5 reps
airdyne 7 cals
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Squat Intense/Upper Body Pull/Core + Mono Aerobic Based
A1. High Bar Back Squat, 4 reps x 4 sets, rest 1:30 between sets.
A2. Strict Pull Ups, 6-8 reps x 4 sets, rest 1:30 between sets.
Scale to the following movements
Advanced: AS RX
Intermediate: Negatives + Curls
Beginner: Ring Rows + Curls
B. 4 Sets of the following @ High Aerobic Effort:
60 Seconds of Rowing @ Moderate Pace
Rest 60 Seconds
30 Seconds of Russian Kettlebell Swings
Rest 30 Seconds
60 Seconds of Airdyne @ Moderate Pace
Rest 60 Seconds
B. Fitness Phase
Maximum Aerobic Power Multi Sets
10 Minutes of the following:
12 Box Jumps
8 Wall Balls
4 Toes to Bar or Knee Raises
+
Rest 5 Minutes
+
10 Minutes of the following:
200 Meter Row
12 Sit Ups
8 Box Jumps
C. Competition Phase
Upper Body Push CP/Upper Body Pull CP + Posterior Chain/Upper Body Push
+ ROW ALEND
A1. Strict Press @ 11×1, 2-3 reps x 5 sets, rest 2-3 minutes.
A2. Weighted Supinated Pull Ups, 1 tough rep x 5 sets, rest 2-3 minutes.
B1. Russian Kettlebell Swings, 15-18 reps @ 88 lbs/70 lbs x 6 sets, rest 10 seconds.
B2. 5 tough kipping handstand push ups to depth x 6 sets, rest 1:30.
C. On the Minute, Every Minute x 10 Minutes of the following:
6 Burpees
6-8 Toes to Bar
D. Every 2 Minutes on the Rowing Machine, Row 12 seconds hard x 16 minutes.
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