"Vagabond Beginners Class: Monday, June 1st"(5.27.2015)

Vagabond CrossFit Beginners Class Starts Monday, June 1st, 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, June 1st, 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 Memorial Day

I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
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3-5 minutes of Coach Run Option
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3-5 Minutes of the following:
Banded Hamstring Stretch x 90 seconds/each side
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Single Leg/Pull-Up Assistance/PC + Hard Push Lactate
A1. DB Walking Lunges @ 11×1, 8-10 reps/each side x 3 sets, rest 45 seconds between sets.
A2. DB Powell Raises @ 30×1, 8 reps/each side x 3 sets, rest 45 seconds between sets.
A3. Back Extensions @ 30×1, 10-12 reps x 3 sets,. Rest 90 seconds between sets.
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B. 3 Sets of the following @ Hard Hard Effort:
25 Seconds @ 90% Assault/Airdyne
10 No Push-Up Burpees
10 DB Push Press
25 Seconds @ 90% Assault/Airdyne
Rest 4 Minutes between sets
B. Fitness Phase
Front Squat Intense/Upper Body Pull/Core + Hard Push Lactate
A1. Front Squat @ 20×1, 8-10 reps x 3 sets, rest 1 minute between sets.
A2. Weighted Pronated Pull-Up Cluster, 1.1.1 x 3 sets, rest 1 minute between sets.
*Scale to Negative Cluster Pull-Ups, 2.2.1 x 3 sets or Lat Pull-Downs, 8-12 reps x 3 sets.*
A3. Ball Slams, 12-15 reps x 3 sets, rest 1 minute between sets.
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B. 3 Sets of the following @ Hard Effort:
25 Seconds @ 90% Row
10 Thrusters @ 95/65 lbs
10 Burpees
25 Seconds @ 90% Row
Rest 4 Minutes between sets
C. Competition Phase
Squat Snatch Intense+ Power Clean Intense + Upper Body Push/Upper Body Pull OTMEM + Capacity Tester
A. Power Snatch, on the minute, every minute x 8 minutes @ 90% of 1RM Power Snatch.
B. Split Jerk, 1 rep x 5 sets, rest as needed between sets.
C1. Close Grip Bench Press @ 30×1, 4-5 reps x 3 sets, rest 1 minute between sets.
C2. Ring Pull-Ups @ 20×1 Cluster, 3.3.3 x 3 sets, rest 10 seconds/rest 1 minute between sets.
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D. 3 Rounds for time of the following:
Row 500 Meters
21 Box Jumps @ 24/20 inches
Run 400 Meters
15 Deadlifts @ 225 lbs/135 lbs
Row 250 Meters
9 Toes to Bar
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