"Vagabond Beginners Class: January 5th + Bring a Friend Saturday for Month of January"(12.23.2014)

Vagabond CrossFit Beginners Class Starts Monday, January 5th, 2014. 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, January 5th, 2014. 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.

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*Vagabond Schedule for Holiday Week*

1. Tuesday, December 23rd: Regular Schedule

2. Wednesday, December 24th: 6 am, 715 am, 9 am, 12 pm

3. Thursday, December 25th: GYM CLOSED

4. Friday, December 26th: 9 am, 12 pm, 430 pm, 535 pm, 635 pm

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I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 Minutes of the Zone 1 Work
+
3-5 Minutes of Foam Roll of:
Lower Back + T-Spine
+
3-5 Minutes of the following:
Row 100 Meters
5 goblet squats
5 face pulls with band
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Maximum Aerobic Power Sessions(Testing Workout) + Core/Core
A. Every Minute on the Minute x 14 Minutes of:
Odd Minute: 30 second AMRAP Single Unders or Double Unders
Even Minute: 30 Second Goblet Squats
+
Rest 5 Minutes
+
B. AMRAP 10 Minutes of the following:
Row 250 Meters
20 DB Push Press
10 Second Plank Hold
+
C. Side Bridge, 20 seconds/each side x 3 sets, rest as needed between sets.
B. Fitness Phase
High Sets Maximum Aerobic Power Sessions
6 Minute AMRAP of the following:
Airdyne 15 Calories or Assault at 9 Calories
8 Kettlebell Swings
6 Barbell Push Press @ 95/65 lns
+
Rest 3 Minutes
+
6 Minute AMRAP of the following:
Row 150 Meters
10 Walking Lunges(5/each side)
5 Pull-Ups or Ring Rows
+
Rest 3 Minutes
+
6 Minute AMRAP of the following:
Airdyne 15 Calories or Assault at 9 Calories
8 Box Jumps
6 Barbell Power Snatch @ 75/45 lbs
+
Rest 3 Minutes
+
6 Minute AMRAP of the following:
Airdyne 15 Calories or Assault at 9 Calories
10 Front Squats @ 75/45 lbs
5 Push-Ups
C. Competition Phase
Gymnastics Skill Prep Work + Clean Moderate + Press Work(Behind Neck) + Single Leg/Horizontal Pull
A. 3 Rounds for quality of movement:
1. Muscle-Ups, 3-5 reps or Clusters of 2.2.1.
2. L-Sit AMRAP 20 seconds, you may come down during this time period.
3. Practice Free Handstand Holds, 30 seconds on clock.
B. 2 Power Clean from mid-thigh position, on the minute, every minute x 12 minutes @ 70%-75%
C. Power Snatch(+1) + Snatch Balance(+1) x 3 sets @ 65%-70%, rest 1:30 between sets.
D1. Close Grip Bench Press @ 30×1, 3-5 reps x 4 sets, rest 2 minutes between sets.
Compare to December 9th, 2014
D2. Heavy DB Tripod Bent Over Row @ 31×1, 6 reps/each side x 4 sets, rest 2 minutes between sets.
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