Schedule for Weekend Classes/Speciality Classes

1. Saturday, December 21st: 9 am Children’s Benefit Workout

2. Saturday, December 21st: 10 am Competition Phase Class

3. Sunday, December 22nd: 9 am Gymnastics Class

4. Sunday, December 22nd: 10 am Powerlifting Class

*Vagabond CrossFit and Flynn’s Farm Team Up for Donation Drive for Children’s Hospital*

*Benefit Workout on Saturday, December 21st @ 9:00 am*

*Click HERE for more information.*

This holiday season Vagabond is holding a toy and supply drive to benefit The Boston Children’s Hospital Child Life Specialists. We are doing this in partnership with Flynn’s Family Farm, as this organization is very special to Jessy Flynn and her family. Children’s Hospital holds a special place in her family’s heart and has been a large part of her daughters’ life for the past 6 years. The sole purpose of the hospital’s Child Life Specialists is to help kids feel more comfortable and less scared during their time at the hospital. They bring the little patients toys, books, and crafts to enjoy in their hospital rooms. Because of health and sanitary reasons, once an item enters a patient’s room, they cannot not be used again by other children, so it is given to that child to take home. Jessy truly believes, “When a child is happy, they have a much greater chance of becoming healthy.”

Vagabond CrossFit On Ramp Beginners Class Starts Monday, January 6th, 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 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, January 6th, 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
3 Minutes of Zone 1 Work
+
3-5 Minutes of the following:
Row 100 Meters
5 Wall Angels
5 PVC Dislocates
+
3-5 Minutes of the following:
Hip Mobility + Shoulder Prep Mobility
+
Lifestyle + Fitness Phase Prep
3 Minutes of Zone 1 Work
+
3-5 Minutes of Dynamic Prep
+
3-5 Minutes of the following:
Row 100 Meters
5 Wall Squats
5 pvc dislocates
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Bend Intense/Upper Body Pull/Single Leg + Squat Mod/Upper Body Push/Core
A1. Deadlift @ 30×1, 4-5 reps x 4 sets, rest 1 minute.
A2. DB Bent Over Row @ 30×1, 8-10 reps/each arm x 4 sets, rest 1 minute.
A3. Plank Holds x 25 seconds, rest 5 seconds, Plank Holds x 25 seconds x 4 sets, rest 1 minute.
B. 9 Minute AMRAP of the following:
15 Calorie Row
6 Ring Rows or Pull Ups
B. Fitness Phase
Bend CP+ Upper Body Pull/Upper Body Pull + GYMN Core
A. Barbell Good Mornings @ 30×1, 4-5 reps x 4 sets, rest 2 minutes between sets.
Go Heavier than Usual on this movement
B1. Weighted Supinated Pull Ups, 2-3 reps x 5 sets, rest 1 minute.
B2. DB Zotman Curls, 6-8 reps heavy x 5 sets, rest 1 minute.
C. AMRAP 10 Minutes of the following:
3 Push Ups
5 Pull Ups
7 Air Squats
Row 100 Meters
*People who have efficient kipping and strength can perform Banded *Kipping Pull-Ups*
*People who have limited upper body pulling strength, will perform Ring Rows
C. Competition Phase
Jerk Moderate + Squat Moderate(Back Squat) + GYMNASTICS Based Skill/Bend + Upper Body Push/Bend COND
A. Split Jerk Cluster @ 84%, 1.1 x 4 sets, rest 2-3 minutes between sets.
B. High Bar Back Squat @ 90%, 1 reps x 4 sets, rest as needed between sets, rest 3 minutes between sets.
C. On the Minute, Every Minute x 12 Minutes:
Odd Minutes: 2-4 Muscle Ups
Even Minutes: 10 Kettlebell Swings @ 70 lbs/44 lbs
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