*Schedule for the Weekend at Vagabond CrossFit*
1. Saturday, February 8th: 9:00 am Lifestyle + Fitness Phase Class
2. Saturday, February 8th: 10:00 am Competition Phase Class
3. Sunday, February 9th: 9:00 am to 11:00 am Open Gym
4. Sunday, February 9th: 10:00 am Powerlifting Class.
Vagabond CrossFit On Ramp Beginners Class Starts Monday, February 17th, 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, February 17th, 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 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:
Lifestyle + Fitness Phase Prep
3 Minutes of Zone 1 Work
+
3-5 Minutes of Dynamic Prep
+
3-5 Minutes of the following:
goblet squats with 3 second pause in bottom x 5 reps
5 wall angels
row 100 meters
+
Competition Phase Prep
5 Minutes Zone 1 Work
+
6-8 Minutes of the following:
Shoulder Prep + Muscle Up Practice
+
6-8 Minutes of Athlete Choice
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Press Intense/Upper Body Pull/Elbow Flexors + Airdyne Lactate or Aerobic Based
A1. Close Grip Bench Press, 7-9 reps x 3 sets, rest 1 minute, make these heavy and tough.
A2. Ring Rows @ 40×1, 8-10 reps x 3 sets, rest 1 minute.
A3. Zotman Curls, 8-10 reps x 3 sets, rest 1 minute.
B. 10 Sets of the following @ HARD EFFORT @ 100%:
12 Seconds on Airdyne or 100 meter Row, rest 60 seconds.
B. Fitness Phase
Front Squat Intense/Upper Body Press + Upper Body Pull/Upper Body Press + Lactate
A. Front Squat, 6 sets of 3 @ 55%, on the minute, every minute x 6 minutes.
B1. DB Seated Press @ 40×1, 6-8 reps make these tough x 3 sets, rest 1 minute.
B2. Heavy DB Bent Over Row @ 40×1, 6-8 reps x 3 sets, rest 1 minute.
C. On the Minute, Every Minute x 8 Minutes of the following:
4 Deadlifts @ 155/105
6 Lateral Burpees
C. Competition Phase
Oly Tech Work + CP Battery Oly + High Muscular Endurance GYMN + Lactate Endurance-Tester(Non-Opens)
A. 20 Minutes on the Clock for the following: Light Work
Behind the Neck Split Jerks Lightweight, 1.1 x 5 sets, rest as needed.
B. 5 Sets of the following:
5 Squat Clean Thrusters, rest 1:30 between sets @ 185-205 lbs/135-155 lbs, you can drop each repetition.
C. For Time of the following:
35 Burpees Touch Target
15 Muscle Ups
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