"Vagabond Annual Summer Party"(6.6.2013)
*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, June 24th, 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, June 24th, 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:
3 minutes of z1 work
3-5 minutes of mobility work
*ankles, hips, t-spine
3-5 minutes of workout prep
goblet squats x 5 reps
face pulls x 5 reps
plank holds x 20 seconds
wall angels x 5 reps
II. Phases Strength and Conditioning:
A. Lifestyle Phase:
Core/Elbow Flexors + Lactate Based
A1. Side Bridges 18 seconds/each side x 3 sets, rest 1 minute.
A2. DB Zotman Curls @ 30×1, 8-10 repetitions x 3 sets, rest 1 minute.
B. 4 Sets of the following @ Very Hard Effort:
15 Seconds of DB Push Press
45 Seconds of No Push Up Burpees
Rest 4 minutes between sets
B. Fitness Phase:
4 Sets of the following:
A1. Deadlift @ 185/115, 155/105, 135/95, 12-15 repetitions, rest 0 seconds
A2. Burpees, 15-18 repetitions, rest 3 minutes.
5 Sets of the following:
Teams of Two Complete the following:
One Partner rides Airdyne for 60 seconds, while other Partner Rest 60 seconds.
So, Partner One will ride Airdyne for 60 seconds, and once done, the other Partner will ride 60 seconds on the Airdyne. The workout will be completed once both Partners complete 5 sets each on the Airdyne for 60 seconds.
C. Competition Phase:
Jerk Intense + Front Squat/Muscle Up + Upper Body Press/Row LP2 + Squat Cond
A. Push Jerk Cluster @ 70%, 1.1.1 x 4 sets, rest 3 minutes between sets.
B. 3 Sets of the following:
15 Thrusters @ 95/65
Run 400 Meters
Rest 5 minutes between sets
C. Row @ 90%, 350 Meters x 3 sets, rest 3 minutes between sets.
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