"Schedule Update for the Week: No Olympic Lifting or Yoga Class this week, instead Regular Group Classes"(8.13.2013)

*Schedule Update for Speciality Classes this Week*

1. Tuesday, August 13th, 2013:

 No Olympic Lifting Class(Regular 6:35 pm Class instead)

2. Wednesday, August 14th, 2013:

No Yoga Class(Regular 7:35 pm Class instead)

 Vagabond CrossFit On Ramp Beginners Class Starts Monday, August 26th, 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, August 26th, 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.

-20130730-107

I. Dynamic and Mobility Prep Warm-Up
Competition Phase Warm-Up
handstand walking practice
reverse hyper
sotts press
KB snatch
+
Lifestyle + Fitness Phase Warm-Up
3 minutes of z1 work
+
3-5 minutes of mobility work
*ankles, hips, t-spine
+
3-5 minutes of workout prep
goblet squats
trap 3 raise
run 100 m
II. Phases Strength and Conditioning
A. Lifestyle Phase
Maximum Aerobic Power Sessions
12 Minutes of the following:
7 Goblet Squats
14 Cal Row
7 Goblet Squats
14 Cal Row
+
rest 4 minutes
+
6 Minutes of the following:
30 seconds of plank holds
30 seconds of single unders
B. Fitness Phase
Maximum Aerobic Power Sessions
12 Minutes of the following:
Run 200 Meters
7 Kettlebell Swings
Run 200 Meters
7 Box Jumps
+
Rest 4 Minutes
+
6 Minutes of the following:
30 seconds Airdyne
30 seconds Burpees
C. Competition Phase
Core + Running MAP Based
3 sets of the following:
60 seconds of Sprint @ 90%, rest 3-4 minutes between sets.
+
3 sets of the following:
60 meter sled push @ 90%, rest 3-4 minutes between sets.
+
3 sets of the following:
Airdyne 45 seconds @ 300/200 + watts
Airdyne 45 seconds @ 200/100 + watts
Post Comments to Nutrition Page.