"Testing Week for all Phases of Training and Regular Class Schedule for Patriots Day"(4.15.2013)

*Regular Class Schedule on Patriots Day*

6 am, 7 am, 9 am, 12 pm, 430 pm, 535 pm, 635 pm, 735 pm

*Testing Week for all Phases of Training*

This is an important week for all Vagabonds of all Phases. We are re-testing and testing for the first time for all Vagabonds within our gym. If you were here more than eight weeks ago, and put in your scores on the VAGABOND SPREADSHEET DATA, then you will not want to miss this weeks worth of training. The Lifestyle and Fitness Phases will be re-testing their data from the month of February. We are asking after you re-test your numbers, please put them into the Spreadsheet Tracking System on the Vagabond Webpage or with the Vagabond IPAD that is located on the Vagabond Apple Television. This allows us to properly follow us progress, and allows our trainers to properly program for the whole gym as a whole unit. With this data, we will be able to see where we excelled as a gym, but also to see where we struggled as a gym as whole. With this data, we will be able to properly program the following template, to allow us to keep a safe, proper, and detailed program for the gym. We are currently one of few gyms, that is keeping tracking of data as a whole gym, so we can plan ahead, and have a plan for all our clients. With your help with inputting your data, we will be able to come up with the best program for all of you in the future.

If you are new to the gym, you can also input your data into the Google Spreadsheet, as this will be able to help you track your progress within the gym as well. Please click on the google spreadsheet on the Vagabond Spreadsheet, and add your name into the system. Everyone can access this spreadsheet, and add their names, numbers, and data into the tracking system.

Let’s Move Onward and Forward!

Vagabond CrossFit On Ramp Beginners Class Starts Monday, May 13th, 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, May 13th, 2013. There are no more than 4-6  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. 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.

*Lisa’s First Strict Supinated Pull-Ups*


I. Dynamic and Mobility Prep Warm-Up:
3 minutes of Z1 work
+
3-5 minutes of mobility work
*ankles, hips, t-spin
+
3-5 minutes of workout prep
goblet squats facing wall
wall angels
x-band walks
TGU x 1/side
II. Phases Strength and Conditioning:
A. Lifestyle Phase:
Press Intense + Upper Body Push + Lower Body Cond/Al End
A. Close Grip Bench Press @ 20×1, 1 Rep Max, 12 Minute Time Limit
Spreadsheet Testing: Please put results into the Vagabond Spreadsheet on the Vagabond Webpage
Last Time Tested was February 18th, 2013
B. Single Arm Bench Press @ 30×1, 8-10/each side x 3 sets, rest 1 minute.
C1. DB Front Squats AMRAP 30 seconds x 3 sets, rest 10 seconds
C2. Row AMRAP Meters 30 seconds x 3 sets, rest 1:30
B. Fitness Phase:
Press Intense(Vertical) + Upper Body Push + Lower Body Cond/Al End
A. Close Grip Bench Press @ 20×1, 1 Rep Max, 12 Minute Time Limit
Spreadsheet Testing: Please put results into the Vagabond Spreadsheet on the Vagabond Webpage
Last Time Tested was February 18th, 2013
B. Standing Single Arm DB Press @ 30×1, 8-10/each side x 3 sets, rest 1 minute.
C1. Goblet Squats AMRAP 30 seconds x 3 sets, rest 10 seconds
C2. Airdyne AMRAP Calories 30 seconds x 3 sets, rest 1:30
C. Competition Phase:
Upper Body Press CP + Upper Body Pull CP Tester + Repeatable Tester
A. Jerk, 1 Rep Max, 12 Minute Time Limit
B. Chest to Bar Pull AMRAP, 1 set total.
C. 5 Sets of the following:
50 Meter Shuttle Run, Up and Back, rest 1 minute. Total Time is score.
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