*The Realization of Speciality Classes in a Gym Setting*

Here at Vagabond CrossFit we realize the importance of CrossFit and its effectiveness on everyones ability to be fitter and healthier. However, we also realize the importance of offering Speciality Classes to our schedule as well. We are one of the few gyms in the whole area that offers a varied class schedule that ranges from CrossFit Group Classes to Olympic Lifting, Yoga, Gymnastics, Kettlebell, and now Running Classes. These are implemented into our schedule, so you can get added coaching, and more benefit in learning the skills and technique training in these different areas of fitness. These classes are held for your benefit, and are just an added bonus to being part of Vagabond. My advice is to try to hit at least one of these Special Classes a month, and really take advantage of the opportunity to try something different. Only good can come out from attending these classes, and you will be working with coaches who have years of experience in these fields. We at Vagabond CrossFit want to better serve you and are always trying to come up with ways to better serve you!

Speciality Classes in the following Two Weeks:

A. Saturday, May 12th @ 10:00 am: Gymnastics Class

B. Tuesday, May 15th @ 6:35 pm Olympic Lifting

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

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

*Vagabond CrossFit On Ramp Program: Next Session Monday, May 14th @ 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 May 14th . 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.

I. Dynamic and Mobility Prep Warm-Up:
5 minutes of movement prep work
+
2 rounds of
wall angels x 5
wall squats x 5
Dips or push ups x 5
Supermans x 10
hollow rock holds x 20 sec.
II. Lifestyle Phases Strength and Conditioning:
A. Fitness Phase: Level 1 and Level 2
A. Shoulder Press @ 3011, 3-5 reps x 4 sets(Compare to April 27th, 2012)
B. Clean Grip Deadlift @ 80% of best clean @ 21×1, 8 sets of 3, rest 1:00 minute
C. 6 Sets of the following:
3 Touch N Go Clean and Jerks(Compare to April 16th)
Sprint 150 Meters
*Rest 2:00 Minutes*
B. Competition Phase:
A. Power Snatch, build to a tough single in a few sets
B. Snatch Cluster, Overhead Squat x 1 + Snatch Balance x 1 + Squat Snatch x 1, x 4 sets, work to medium weight, concentrate on speed and pulling yourself under the bar.
C. 10-8-7-6-5-4-3-2-1 of:
Snatch Deadlift @ 100% of your best Snatch
Weighted Pull-Ups @ desired weight
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