"Speciality Classes This Weekend @ VBC"(5.18.2012)

Please make donation to the CrossFit For Hope Charity Fundraiser. We have until June 9th to reach our goal as a gym, which we have set at $1500. This is an easy goal to reach with the number of members that we have. Please make a donation and give that child a chance to live a long healthy life that we all encountered at their age. If you look to the right hand side of the webpage, you will see link to make donation. It will ask you to sponsor the affiliate, and you can make your donation there by clicking on it.

Coach B Warm-Ups

Speciality Classes This Weekend @ VBC:

Sunday, May 20th: Running Club @ 9:10 am

Sunday, May 20th: Kettlebell Class @ 11:00 am

*Vagabond CrossFit On Ramp Program: Next Session Monday, June 4th @ 7:30 pm*

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 June 4th . There are no more than 6-9 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.

CrossFit Kids at its Best.. Contact Coach Heather for more information and sign up your children today!

I. Dynamic and Mobility Prep Warm-Up:
Coaches Option x 7 to 10 Minutes
+
Clean Review
II. Lifestyle Phases Strength and Conditioning:
A. Fitness Phase: Level 1 and Level 2
A. Hang Squat Clean, build to a heavy set of 3, do not let go of barbell, reset everytime
B. High Bar Back Squat @ 21×1, 3-5 reps x 3 sets, rest 2:00 minutes, Compare to May 9th, 2012
C. 5 Sets of the following:
6 Tough Barbell Push Press(Go Up in weight each set)
Row 250 meters @ Hard Pace
Rest 2:00 Minutes between sets
B. Competition Phase:
A. High Hang Power Snatch x 1 + Mid Thigh Power Snatch x 1 + Muscle Snatch x 1 x 4 sets, rest 3:00 minutes
B. Snatch on the Minute x 10 Minutes @ 80% of Best 1 Rep Max Snatch
C. For Time of the following:
20 Clean Grip Deadlift @ 225 lbs/135 lbs
20 Handstand Push Ups
15 Clean Grip Deadlift @ 225 lbs/135 lbs
15 Handstand Push Ups
10 Clean Grip Deadlifts @ 225 lbs/135 lbs
10 Handstand Push Ups
5 Clean Grip Deadlifts @ 225 lbs/135 lbs
5 Handstand Push Ups
*Rest as Needed and the complete the following below:*
MAX Cals on Airdyne in 3 Minutes
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