"Vagabond Beginners Class: Monday, December 7th"(11.24.2015)

Vagabond CrossFit Beginners Class Starts Monday, December 7th, 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, December 7th, 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.

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Vagabond Annual Food Drive Brown Bags

Food Drive P3

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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3-5 Minutes of the following:
Coach Choice-Dynamic Warm-Up
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2 Sets of the following:
30 Seconds of Indian Push-Ups
Rest 10 Seconds
30 Seconds of Goblet Squats
Rest 10 Seconds
30 Seconds of Jump Rope–Single Unders or Double Unders
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Bend Intense/Horizontal Press(DB or Bodyweight) + Upper Body Pull/Upper Body Pull Assistance + Short AMRAP
A1. Deadlift, 2 reps x 5 sets @ 85% of 1RM, rest 1 minute between sets.
Get 1RM from July 30th or October 22nd
A2. DB Row, 8 reps.each side x 5 sets, rest 1 minute between sets.
B. Every Minute on the Minute x 16 Minutes of the following:
Minute 1: 10-15 Ball Slams
Minute 2: 20 Second Airdyne/Assault Bike Sprint @ 95%
Minute 3: 30 Second Jump Rope Singles or Double Unders
Minute 4: 6-8 Strict Pull-Ups(You can break this up to get a total of 6-8 reps) or 10 Jumping Pull-Ups
B. Fitness Phase
High Bar Back Squat + Snatch Pull/Upper Body Press + Short AMRAP
A. High Bar Back Squat, 3 reps x 3 sets @ 70%, rest 1 minute between sets.
Please follow %’s, there is a point to the percentages
B1. Push Press Moderate, 3 reps x 3 sets @ 70%, rest 1 minute between sets.
B2. DB Row, 6 reps/each arm heavy x 3 sets, rest 1 minute between sets.
C. Every Minute on the Minute x 16 Minutes of the following:
Minute 1: 15 Kettlebell Swings
Minute 2: 20 Second Jump Rope Singles or Double Unders
Minute 3: 30 Second Row @ Hard Effort
Minute 4: 12-15 Push-Ups Perfect Position-1 Second Pause @ Top or 8-10 Box Push-Ups For Scaled Option
C. Competition Phase
Snatch + Clean and Jerk + Snatch Pull +Posterior Chain/Upper Body Pull + Gymnastics Pull + Lactate Session
A. Snatch Squat, heavy single for the day, does not have to be a max, go by feeling, no more than 7 attempts above 80%, rest as needed between sets.
B. Squat Snatch, 75% of above weight, 1 rep x 3 sets, rest 1 minute between sets.
C. Clean and Jerk, heavy single for the day, does not have to be a max, go by feeling, no more than 7 attempts above 80%, rest as needed between sets.
D. Clean and Jerk, 75% of above weight, 1 rep x 3 sets, rest 1 minute between sets.
E1. Barbell Bent Over Row, 8 reps x 3 sets, rest 1 minute between sets.
E2. Strict Pull-Up(3 reps) + Strict Chest to Bar Pull-Ups( 2 reps) + Chest to Bar Pull-Ups(5 reps) + Toes to Bar(10 reps) x 3 sets, rest 1-2 minutes between sets.
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F. Every Minute on the Minute x 14 Minutes of the following:
Odd Minute: 7 Deadlifts @ 275 lbs/185 lbs
Even Minute: 5-7 Strict Handstand Push-Ups
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