"Stronger. Faster. Healthier Visit and VBC Olympic Lifting on Tuesday Night"(7.10.2012)

*Vagabond CrossFit On Ramp Beginners Class Starts Monday, July 30th,  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 July 30th . 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. Click HERE for Pricing Page and Summer Specials for the Beginner’s Class.

*Stronger Faster Healthier Visit to Vagabond on Tuesday Night*

The Company that supplies our Fish Oil, Whey Protein, and Recovery Formula will be making a trek down to Vagabond on Tuesday Afternoon from 4:30 pm to closing time. They will be offering samples of all their products, and also answering any questions you may have about their product. I highly suggest you come to Vagabond in the afternoon or just drop in for some good information and some product testing to get a better understanding of what we are selling at Vagabond! Click HERE for their webpage.

*Vagabond Olympic Lifting Class on Tuesday @ 6:35 pm*

We will be running our weekly Vagabond Olympic Lifting Class, so please click HERE to see the Workout Protocol.

Jay and Frank

I. Dynamic and Mobility Prep Warm-Up:
5 Minutes of Hip Mobility Dynamic Prep
2 Rounds of the following:
10 Air Squats
5 Air Angels
Run 100 Meters
II. Lifestyle Phases Strength and Conditioning:
A. Fitness Phase: Level 1 and Level 2
All sets performed @ 90% aerobic, stay consistent and keep track of your rounds for each set.
3 minutes of the following:
5 Burpees
Row 150 meters
Rest 2 minutes
3 minutes of the following:
5 front squat @ moderate weight
10 Double Unders or 20 Single Unders
Rest 2 minutes
3 minutes of the following:
7 Push Press @ moderate weight
60 meter shuttle run
Rest 7 minutes
Repeat sequence again.
B. Competition Phase:
A. 5 sets of the following
Row 150 meters fast
10 Burpees
Rest 5 minutes between sets.
B. 5 sets of the following
5 squat cleans @ 155 lbs/95 lbs
12 pull ups
Rest 5 minutes between sets.
C. 5 minute cool down on Airdyne
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