"Vagabond Annual Summer Party"(6.28.2013)

*Vagabond Annual Summer Party on Saturday, June 29th @ 2:00 pm*

The Vagabond Annual Summer Party is upon us and our host will be Sean and Jessi Flynn who own Flynn’s Farm in Easton, Massachusetts. The party will begin at 2:00 pm, and will end when the last person leaves. This will be a family event party, and children are welcome to come and enjoy the swimming in the pool. This is a great location and located on a 30 acre farm in the scenic area of Easton. The party will begin @ 2:00 pm, and will be held at 492 Bay Road in Easton. All are invited and encouraged to attend to enjoy a great afternoon.

Vagabond CrossFit On Ramp Beginners Class Starts Monday, July 15th, 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, July 15th, 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 [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.

I. Dynamic and Mobility Prep Warm-Up:
Competition Phase Warm-Up:
3 minutes of Zone 1 Work
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Coach B Prep Warm-Ups
Three Rounds of the following:
Down and Up x 3 reps
Elbows High and Outside x 3 reps
Muscle Clean x 3 reps
Power Clean x 3 reps
Squat Clean x 3 reps
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Lifestyle + Fitness Phase Warm-Up:
3 minutes of z1 work
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3-5 minutes of workout prep
*ankles, hips, t-spine
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3-5 minutes of workout prep
double unders
db ext. rot.
kb windmill
goblet squats
II. Phases Strength and Conditioning:
A. Lifestyle Phase:
Core/Elbow Flexors + Lactate Based
A1. Side Bridges x 18 seconds/each side x 4 sets, rest 1 minute.
A2. DB Powell Raises @ 30×1, 8/each arm x 4 sets, rest 1 minute.
B. For Time of the following:
25 Kettlebell Swings
200 Meter Row
15 Burpees
200 Meter Run
25 Thrusters @ 75/45 or Dumbbell Thrusters
B. Fitness Phase:
Bend CP + Posterior Chain/Upper Body Push + Squat Cond/AD Alend
A. Deadlift @ 30×1, 3-5 repetitions x 3 sets, rest 2 minutes between sets.
B1. Back Extensions @ 30×1, 12-15 repetitions x 3 sets, rest 1:30
B2. Push Press @ 11×1, 3-5 repetitions x 3 sets, rest 1:30
C1. Squat Clean Touch N Go @ 135/95, 115/75, AMRAP 30 seconds x 3 sets, rest 10 seconds.
C2. Airdyne @ 100%, 25 seconds x 3 sets, rest 3 minutes between sets.
C. Competition Phase:
Power Clean CP + Repeatability Tester
A. Power Clean, 1 Rep Max
Compare to April 12th, 2013
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B. 15-12-9 of the following:
Power Clean @ 115/80 lbs
Lateral Burpees
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rest 10 minutes
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15-12-9 of the following:
Power Clean @ 115/80 lbs
Lateral Burpees
Compare to April 10th, 2013
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