"Schedule for Weekend + Speciality Classes on Sunday"(10.11.2013)

*Schedule for Weekend + Speciality Classes on Sunday*

1. Saturday, October 12th: 9:00 am Lifestyle + Fitness Phase Class + No 10:00 am Competition Phase Class(Rest Day)

2. Sunday, October 13th: 9:00 am to 11:00 am Open Gym Format

3. Sunday, October 13th: 9:00 am Vagabond Kettlebell Class

4. Sunday, October 13th: 10:00 am Vagabond Powerlifting Class

Vagabond CrossFit On Ramp Beginners Class Starts Monday, October 28th, 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.*

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, October 28th, 2013. There are no more than 5-7  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:
Competition Phase Prep
3 minutes of zone 1 work
+
3-5 minutes of the following
sots press x 3-5 reps
snatch balance x 3-5 reps
row 100 meters
+
3-5 minutes of the following
Dynamic Prep or Mobility Prep
+
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
+
3-5 minutes of the following
Dynamic Prep + Coaches Option
+
3-5 minutes of the following
run 100 meter
5-7 goblet squats
5-7 push ups
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Single Leg/Posterior Chain/Elbows+ Lactate Based(Mono)
A1. DB Forward Lunges In Place @ 11×1, 8-10/each leg x 3 sets, rest 1 minute.
A2. DB External Rotations on Bench @ 30×1, 8-10 repetitions x 3 sets, rest 10 seconds between sides/rest 1 minute between sets.
A3. KB Deadlift Heavy, 15-18 repetitions x 3 sets, rest 1 minute.
B. 4 Sets of the following @ 90%
Airdyne, 30 seconds, rest 3 minutes and 30 seconds.
B. Fitness Phase
Squat Mod + Upper Body Pull/Upper Body Push/LP2 + GYMN Core
A. DB Reverse Lunges at Regular Range of Motion @ 20×1, 6-8 repetitions/each leg x 4 sets.
B1. Weighted Pronated Pull Up @ 20×1, 4-5 repetitions x 3 sets, rest 45 seconds.
B2. One Arm DB Floor Press @ 30×1, 8-10 repetitions/each arm x 3 sets, rest 45 seconds
Video will be show for this movement on the Coaches Facebook Page
B3. Airdyne @ 40 seconds @ 90%, rest 60 seconds.
C. Toes to Bar, 10-15 repetitions x 3-4 sets, rest 1:30 between sets.
Advanced: AS RX
Intermediate: Knee Raises
Beginners: Side Bridges, 16 seconds/each side x 4 sets
C. Competition Phase
Squat Intense + Jerk Moderate + Upper CP Push/Pull
A. Overhead Squat @ 80% of 1 Rep Max, 1 rep x 6 sets, rest 2 minutes.
B. Technique Split Jerk Cluster @ 65%-75%, 1.1.1.1 x 4 sets, rest 1:30
C. 10 Sets of the following:
30 Seconds on Clock
Muscle Ups, 2-3 repetitions
Remaining time complete the following of AMRAP: Overhead Squat @ 95/65, rest 45-60 seconds.
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