"Vagabond Beginners Class: August 10th + Vagabond Olympic Lifting Class: 6:35 pm"(7.27.2015)

A. Vagabond CrossFit Beginners Class Starts Monday, August 10th, 2015. 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, August 10th, 2015. 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 to Contact Us Today.

B. Vagabond Olympic Lifting Class on Monday, July 27th @ 6:35 pm. CLICK HERE FOR WORKOUT.

10406675_10203093257107521_5770449370114586023_n

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
+
3-5 Minutes of the following:
Coach Choice
+
2 Sets of the following:
30 Seconds of Airdyne/Row
Rest 10 Seconds
30 Seconds of Burpees
Rest 10 Seconds
30 Seconds of Hollow Holds
II. Phases Strength and Conditioning:
A. Lifestyle Phase
High Bar Back Squat Testing CP + Upper Body Pull.Upper Body Push Vertical+ Aerobic Conditioning Long Duration
A. High Bar Back Squat, work to a heavy single or as heavy as possible for the day, 12 minute time limit.
Get 1 Rep Max Numbers from Previous Dates and/or Monday, June 1st
B1. Ring Rows, 7-8 reps x 3 sets, rest 45 seconds between sets.
B2. DB Bent Over Row @ 30×1, 5 reps x 3 sets, rest 45 seconds between sets.
+
B. 3 Sets of the following:
25 Calorie Airdyne/18 Calorie Assault
15 DB Thrusters
100 Meter Run
Rest 1 minute between sets
B. Fitness Phase
Oly Intense + Squat Intense/Upper Body Pull + Aerobic Conditioning Long Duration
A. Power Snatch, on the minute, every minute x 6 minutes x 3 reps, choose a weight that is challenging and stay at that weight.
B1. Weighted Pronated Pull-Up Cluster, 3.2.1 x 3 sets, rest 30 seconds between sets.
B2. Back Rack Walking Lunges Heavy, 4 reps/each side x 3 sets, rest 30 seconds between sets.
+
C. 3 Sets of the following: 70%-80%-90%
Run 400 Meters
15 Front Squats @ 125/85 lbs, 105/65 lbs
Row 250 Meters
Rest 1 minute between sets
C. Competition Phase
Snatch + Front Squat + Clean Pull + Jerk + Aerobic Conditioning-High Volume-Low Intense + Barbell Conditioning Snatch
A. Power Snatch(1 rep) + Squat Snatch( 2 reps) @ 65% of Power Snatch x 4 sets.
B. Front Squat, 60% x 8 reps, 65% x 6 reps, 70% x 6 reps, 70% x 6 reps
C. Clean Pull, 4 sets of 5 reps @ 85% of best clean.
D. Split Jerk, 2 reps x 3 sets @ 60%, 2 reps x 3 sets @ 65%
+
E. On the Minute, Every Minute x 20 Minutes of the following:
Minute 1: 30 Second Assault or Airdyne
Minute 2: 12 Lateral Burpees
Minute 3: 40 Double Unders
Minute 4: 40 Second 20 Meter Shuttle Run
+
F. Power Snatch, on the minute, every minute x 10 minutes x 3 reps @ 135 lbs/95 lbs touch n go repetitions.
Post Comments to Group Page.