*We will be starting our New 7:35 pm class starting this Monday, September 10th, and will run on Monday, Tuesday, and Thursday. We will test this new time out, and see the interest, so make it happen, and take advantage of our new class time. No Excuses anymore of why people cannot come to classes!
*Vagabond Kids Class this Monday, September 10th @ 3:45 pm.*
*Vagabond CrossFit On Ramp Beginners Class Starts Monday, September 24th, 2012. Contact us for more information and to sign up.*
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 September 10th . There are no more than 4-6 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 [email protected] or call us at 508 930 8734. Claases 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.
*Southie Garage Games on November 10th and November 11th, 2012*
SIGN UP HERE FOR THE GARAGE GAMES IN NOVEMBER.
We just finished up at the New England Garage Games, and I have to say this was one of the funnest experiences I had as a coach and spectator. All the Vagabonds who competed did great and alot of them did things they have never done before. Sometimes competition brings the best out of people, and this was just a huge case that competition sometimes just makes you better. CrossFit Southie will be hosting the final portion of the Garage Games on Saturday, November 10th and Sunday, November 11th. I am asking as many Vagabonds to sign up for this event, and get some competition in their blood. This will sell out within a few days, so get on it now. I heard that they are almost sold out, and this competition is almost sold out. There are RX divisions and Scaled Divisions. This time the scaled divisions are very well designed and everyone can do it.
Here are the requirements for both divisions and everyone can do these:
Rx requirements:
-Hang Power Clean 135,95
-Swing a 53,35 kettlebell
-Squat snatch 115,75
-C2B pull-ups for the men, reg pull-ups for ladies
-Toes to bar
Shoulder to Overhead with 135,95
Deadlift – 225,145
Double unders- Less than 50 total.
Scaled requirements:
-Hang Power Clean – 95/65
-Swing – 35/26 Kettlebell
-Squat snatch – 75/45
-Blue band pull-ups
-Shoulder to overhead- 95/65
-Deadlift- 185/95
Ben
I. Dynamic and Mobility Prep Warm-Up:
7 Minutes of Mobility Work
(Hamstrings, Hips)
+
3 Rounds of the following:
5 Banded Good Mornings
5 Strict Body Rows
10 Air Squats
II. Lifestyle Phases Strength and Conditioning:
A. Lifestyle and Fitness Phase:
Bend Tech Oly + Bend Power + Deadlift Intense + Squat/Pull Battery
A. Review Hang Power Clean Movement x 7 Minutes, and no more..
B. Hang Power Clean, work to a heavy single in this movement, People can do a dynamic start to this movement, by leaning forward to the mid thigh and exploding through this position, but no lower… 12 Minute Time Limit
C. Deadlift Cluster, 1.1.1 x 3 sets, rest 2 minutes. People will deadlift one rep, and then drop from the top, and then do the other rep. They may rest 10 seconds between each rep on the cluster.
D. AMRAP 7 Minutes of the following:
7 Wall Balls
7 Pull Ups, Banded Pull Ups or Jumping Pull Ups
B. Competition Phase:
Snatch Intense + Snatch Tech + Squat/Press Battery + Single Leg/Posterior Chain Work
A. Power Snatch, build to a heavy single in 10 Minutes…
B. Choose a Portion of the Snatch and work on for 10 Minutes…
C1. High Bar Back Squat @ 225 lbs/135 lbs x 7 reps x 5 sets, rest 1 minute.
C2. Handstand Push Up Cluster, 1.1.1.1.1.1.1 x 5 sets, rest 1 minute.
D1. Barbell Walking Lunges @ moderate weight x 15 reps/each leg x 3 sets, rest 1:30
D2. Back Extensions x 12-15 reps x 3 sets, rest 1:30
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