"Schedule for Vagabond Weekend"(6.6.2014)

*Vagabond Schedule for Weekend Classes*

1. Saturday, June 7th, 2014: 8:00 am Competition Phase + 9:00 am Lifestyle/Fitness Phase Class

2. Sunday, June 8th, 2014: 9:00 am to 11:00 am Open Gym

3. No Speciality Class this Weekend

Vagabond CrossFit On Ramp Beginners Class Starts Monday, June 2nd, 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, June 2nd, 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 [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.

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I. Dynamic and Mobility Prep Warm-Up:
3 Minutes of Zone 1 Work
3-5 Minutes of the following:
Hip Mobility + Shoulder Mobility
4-5 Minutes of the following:
Run 100 Meters
10 Face Pulls
5 Air Squats @ 32×1
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Bend Intense/Core + Row MAP Based
A. Deadlift, 2 reps x 5 sets, rest 1:30 between sets.
Go up in weight from May 23rd
B. Single Arm KB Carry, 80 Meters total x 3 sets, rest 1 minute between sets.
40 Meters one way will be performed on right hand, and then 40 meters back will completed on left hand, this is equal to 1 set.
B. 2 Sets of the following @ High Aerobic Effort:
30 Calorie Airdyne
25 Box Step-Ups
20 Ring Rows
30 Calorie Airdyne
Rest as 1:1 Interval, if it takes you 8 minutes, then rest 8 minutes before starting the next set
B. Fitness Phase
Squat +Upper Body Pull/Upper Body Push COND. + Posterior Chain
A. High Bar Back Squat @ 30×1, 2-3 reps x 4 sets, rest 2 minutes between sets.
B1. DB Box Step-Ups @ 11×1, 6-8/each leg x 4 sets, rest 1 minute.
B2. Back Extensions @ 30×1, 12-15 reps x 4 sets, rest 1 minute.
C. Every Minute on the Minute x 14 Minutes of the following:
Odd Minute: DB Push Press tough, 5-6 reps @ 20×2
Even Minute: Pendalay Barbell Bent-Over Row tough, 4-5 reps @ 30×1
C. Competition Phase
Press Intense +Upper Body Pull + Upper Body Push + Run Modality Single
A1. Romanian Deadlift @ 30×1, 6-8 reps x 4 sets, rest 1 minute.
A2. DB Bent Over Row @ 31×1, 6-8 reps x 4 sets, rest 1 minute
B1. Close Grip Bench Press @ 20×1, 5 reps x 4 sets, rest 1 minute.
B2. Weighted Supinated Pull Ups, 2-3 reps x 4 sets, rest 1 minute.
C. Row 500 Meters @ 90%, keep same pace x 4 sets, aerobic based, rest 3 minutes between sets.
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