"Speciality Classes for the Weekend"(8.23.2013)

*Speciality Classes for the Weekend*

1. Sunday, August 25th: Running Club @ 8:30 am

2. Sunday, August 25th: KB Class @ 9:00 am

3.  Sunday, August 25th: Powerlifting Class @ 10:00 am

Vagabond CrossFit On Ramp Beginners Class Starts Monday, September 16th, 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, September 16th, 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.


I. Dynamic and Mobility Prep Warm-Up
Competition Phase Prep
3 Minutes of Zone 1 Work
double under practice
handstand taps
snatch balance practice
(No more than 7-8 minutes of warm-up)
Lifestyle + Fitness Phase Prep
3 minutes of z1 work
3-5 minutes of mobility work
*ankles,hips, t-spine
3-5 minutes of workout prep
db ext. rot. x 5/side
double unders
x-band walks
strict push up/dip
II. Phases Strength and Conditioning
A. Lifestyle Phase
Core/Elbow Flexors + Lactate Based
A. 4 sets of the following @ 100% of:
Prowler Push @ 50 lbs(Men)/30 lbs(Women) x 25 seconds, rest 3 minutes between sets
rest 5 minutes
4 Sets of the following @ 100% of:
Row 300 Meters, rest 4 minutes between sets.
B. Fitness Phase
Squat Mod + Single Leg/Upper Body Horizontal + Elbows or Lats/Posterior Chain
A. High Bar Back Squat @ 22×1, @ moderate weight(about 70% of 1 rep max), 5 sets of 3 reps, rest 2 minutes between sets.
B1. DB Split Squats @ 30×1 @ moderate weight, 6-8/each leg x 3 sets, rest 1 minute
B2. Strict Press @ 30×1, 3-4 repetitions x 3 sets, rest 1 minute.
C1. DB Pull-Overs @ 20×1, 6-8 repetitions x 3 sets, rest 1 minute
C2. Russian Kettlebell Swings Heavy, 18-20 repetitions x 3 sets, rest 1 minute.
C. Competition Phase
Clean Intense + Front Squat Intense + Clean Tech + Single Leg/Upper Body Push
A. Power Clean @ moderate weight, 3 touch n go repetitions x 5 sets, rest as needed between sets.
B. Front Squat @ 33×1, 3 sets of 5 reps @ moderate weight, rest 1 minute between sets.
C1. Overhead Walking Lunges @ 11×1, 6-8/each leg x 5 sets, rest 1:30
C2. Weighted Ring Dip @ 20×1, 3-5 repetitions x 5 sets, rest 1:30
Post Commets to Nutrition Page.