*Schedule for Weekend @ Vagabond CrossFit*

1. Saturday, November 16th: 9:00 am Lifestyle + Fitness Phase Class + Bring a Friend Day

2. Saturday, November 16th: 10:00 am Competition Phase Class

3. Sunday, November 17th: Open Gym, 9 am to 11 am

4. Sunday, November 17th: Gymnastics @ 9 am

5. Sunday, November 17th: Powerlifting @ 10 am( On Stand By/Stay Tuned to Webpage to See if Class is Happening)

Vagabond CrossFit On Ramp Beginners Class Starts Monday, November 18th, 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 November, 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, November 18th, 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 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 z1 work
+
3-5 minutes of the following:
Hip Mobility + Lower Back Mobility
+
3-5 minutes of the following:
row 150 meters
5 butterfly pull ups
15 double unders
+
Lifestyle + Fitness Phase Prep Warm-Up
3 minute of z1 work
+
3-5 minutes of mobility work
Banded Hamstring Stretch
+
3-5 minutes of workout prep
goblet squats x 5 reps
kb deadlifts x 5 reps
russian kettlebell swings x 5 reps
run 100 meters
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Bend Intense/Upper Body Pull/Single Leg + Squat Mod/Upper Body Push/Core
A1. Deadlift @ 20×1, 6-8 reps x 3 sets, rest 1 minute.
A2. DB Bent Over Row @ 30×1, 8-10 reps x 3 sets, rest 1 minute.
A3. Side Bridges @ 16 seconds/each side x 3 sets, rest 1 minute.
B. On the Minute, Every Minute of the following for 12 Minutes of:
Even Minutes: 6 Ring Rows + 6 Burpees
Odd Minutes: 30 Second Airdyne
B. Fitness Phase
Bend CP+ Upper Body Pull/Upper Body Pull + GYMN Core
A1. Deadlift @ 20×1, 4 reps x 3 sets, rest 1:30
A2. DB Bent Over Row @ 30×1, 6-8 reps/each side x 3 sets, rest 1:30
A3. DB Powell Raises @ 30×1, 6-8 reps/each side x 3 sets, rest 1:30
B. 5 Rounds of the following @ hard effort and slow paced:
3 Power Cleans @ Tough Weight(Close to 1 Rep Max)
15 Push Ups
C. Competition Phase
Jerk Moderate + Squat Moderate(Back Squat) + GYMNASTICS Based Skill/Bend + Skill Based Work
A. 12 Minutes of Skill Based Work: Every Athlete Choices 1 to 2 Movements to Work on Skill Component
B. Split Jerk Cluster @ 70%, 1.1.1.1.1.1 x 3 sets, rest 2-3 minutes between sets.
C. High Bar Back Squat @ 20×1, 73%, 5 reps x 3 sets, rest 2-3 minutes between sets.
Go Up slightly from Wednesday, November 12th, 2013
D. On the Minute, Every Minute x 12 Minutes of the following:
1 Tough Deadlift @ 365/245, 305/205
3 Handstand Push Ups(You can increase height)
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