*Vagabond Speciality Classes on Sunday, June 2nd, 2013*

1. 8:00 am Vagabond Running Club

2. 9:00 am Vagabond Gymnastics Class

3. 10:00 am Vagabond Powerlifting Class

Vagabond CrossFit On Ramp Beginners Class Starts Monday, June 3rd, 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, June 3rd, 2013. 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:
3 minutes of z1 work
+
3-5 minutes of mobility work
*ankles, hips, t-spine
+
3-5 minutes of workout prep
goblet squats facing the wall
wall angels
strict pull ups
ghd sit ups
II. Phases Strength and Conditioning:
A. Lifestyle Phase:
Core/Elbows Flexors + Running/Rowing MAP Based
A1. Plank Holds x 30 seconds x 3 sets, rest 1 minute,
A2. DB Powell Raises @ 30×1, 8-10 reps/each arm x 3 sets, rest 1 minute.
B. AMRAP 15 Minutes of the following:
Run 200 Meters or Row 250 Meters
10 Wall Balls
B. Fitness Phase:
Bend CP + Bend/Upper Body Push + Elbows/Upper Body Push Cond/AD Alend
A. Deadlift @ 30×1, 5-7 repetitions x 3 sets, rest 2 minutes between sets.
B1. Push Press @ 11×1, 5-7 repetitions x 3 sets, rest 1:30
B2. Back Extensions @ 30×1, 8-12 repetitions x 3 sets, rest 1:30
C1. DB Powell Raises @ 30×1, 8-10 repetitions/each arm x 3 sets, rest 1 minute.
C2. Row @ 100%, 200 Meters x 3 sets, rest 1:30 between sets.
C. Competition Phase:
Jerk Intense + Front Squat/Muscle Up + Upper Body Press/Row LP2 + Squat Cond
A. Split Jerk Cluster @ 80%, 1.1 x 5 sets, rest 3 minutes between sets.
B1. Pause Front Squats @ 22×1, 3-4 repetitions x 4 sets, rest 45 seconds.
B2. Bar Muscle Ups, complete as bar muscle ups in a 30 second period x 4 sets, rest 3 minutes.
C1. DB Incline Bench Press @ 30×1, 8-10 repetitions x 3 sets, rest 15 seconds
C2. Airdyne 20-25 Calories x 3 sets, rest 3 minutes between sets.
D. 6-8 Thrusters @ 115/75 on the minute, every minute x 8 minutes.
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