"Sunday Funday"(3.4.2012)

Chris M setting up for the Snatch Workout...

*Class Schedule for Sunday, March 4th @ 10:00 am*


*Next On Ramp Session Begins on Monday, March 12th @ either 10:30 am or 7:30 pm.*

* Next On Ramp Session Starts on Monday, March 12th and will run for two weeks on Monday, Tuesday, and Thursday*

Our Next On Ramp Beginner’s Class starts on Monday, March 12th at either 10:30 am or 7:30 pm, and will run on Monday, Tuesday, and Thursday. We are still accepting people for this class session, but spots are limited, so please contact Vagabond CrossFit at either [email protected] or call us at 508 930 8734 to schedule your free assessement today!

*Post your scores on the CrossFit Games Website. Click HERE to post scores.

Kelsey finishing up a repetition on the CrossFit Opens Workout!

I. Dynamic and Mobility Specific Prep Warm-Up:
Coaches Option x 10 Minutes
*Concentrate on ITB Band, Hips, and Calf*
II. Lifestyle Phases Strength and Conditioning:
A. Fitness Phase: Level 1 and Level 2
A. Push Jerk, 2-3 reps x 3 sets, rest 3:00 minutes between each set
B. For Time of the following @85% Intensity: *Level 2 can stay at air squats at 50 a piece of you choose*
Run 400 m
Air Squats x 50
Run 400 m
Air Squats x 35
Run 400 m
Air Squats x 20
C.Row x 300 m x 3 sets @ Light Intensity, rest 3:00 minutes between sets
B. Competition Phase:
A. Max Box Jump @ 5 attempts
Rest 2:00 minutes
B. Muscle Ups x 3 reps x 5 sets, rest 1:30 between sets
Rest 2:00 minutes
C. Max L-Sit x 2 attempts @ 2 sets, rest 2:00 minutes between sets
Rest 15:00 Minutes
D. For Time of the following:
Front Squat @ 205/135 x 9 reps
Chest to Bar Pull-Ups x 12 reps
Front Squat @ 205/135 x 6 reps
Chest to Bar Pull-Ups x 9 reps
Front Squat @ 205/135 x 3 reps
Chest to Bar Pull-Ups x 6 reps
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