*Schedule for the Weekend Classes*
1. Saturday, February 22nd, 2014: 9 am Lifestyle + Fitness Phase Class
2. Saturday, February 22nd, 2014: 10 am Mobility Injury Prevention Seminar
3. Saturday, February 22nd, 2014: 11 am Competition Phase Class
4. Sunday, February 23rd, 2014: 9 am to 11 am Open Gym Format
5. Sunday, February 23rd, 2014: 9 am Vagabond Gymnastics Class
Vagabond CrossFit On Ramp Beginners Class Starts Monday, March 10th, 2014. 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, March 10th, 2014. There are no more than 6-8 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.
Steve’s First Muscle Up.
I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep + Competition Phase Prep
3 Minutes of Zone 1 Work
+
3-5 Minutes of the Dynamic Prep
hips, ankles, etc..
+
3-5 Minutes of the following:
Row 100 Meters
5 Face Pulls
5 Wall Angels
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Maximum Aerobic Power Sessions
8 Minutes of the following:
Row 150 Meters
10 Goblet Squats
5 Sit Ups
+
Rest 4 Minutes
+
8 Minutes of the following:
Single Unders x 30 reps
20 Walking Lunges(10/each side)
3 Plank Walk-Outs
+
Rest 4 Minutes
+
8 Minutes of the following:
Row 150 Meters
10 Step Ups(5/each leg)
5 Sit Ups
B. Fitness Phase
Aerobic Power Tester/Opens CrossFit Tester
13 Minutes on the Clock for max repetitions of:
9 Front Squats @ 95/65
12 Chest to Bar Pull Ups or Regular Pull Ups
9 Thrusters @ 95/65
20 Box Jumps @ 24/20 inches
9 Front Squats @ 95/65
12 Chest to Bar Pull Ups or Regular Pull Ups
9 Thrusters @ 95/65
20 Box Jumps @ 24/20 inches
C. Competition Phase
Rest Day or Zone 1 Day or Mobility Day
A.1 Rest and recovery on Sunday
A.2 Z1 activity for 30-60 minutes – do something new
A.3 Recovery – mobility work (check out mobilitywod.com), PT work, band work.
A.4 Take some time to prepare your meals and training times for the week.
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