"Vagabond Beginners Class + Weekend Schedule for Vagabond"(6.18.2014)

*Weekend Schedule for Vagabond*

1. Saturday. June 21st, 2014: Vagabond Internal Competition: 9 am to 4 pm

2. Sunday, June 22nd, 2014: 8:00 am Circuit Training Class

3. Sunday, June 22nd, 2014: 9:00 am to 11:00 am Open Gym

4. Sunday, June 22nd, 2014: 9:00 am Vagabond Gymnastics Class

Vagabond CrossFit On Ramp Beginners Class Starts Monday, June 23rd, 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, June 23rd, 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.

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I. Dynamic and Mobility Prep Warm-Up:
3 Minutes of Zone 1 Work
3-5 Minutes of the following:
Coach’s Option
4-6 Minutes of the following:
Run 100 Meters
5 Goblet Squat
Row 100 Meters
5 Wall Angels
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Squat Mod/Core + Aerobic Tester(Put Score on Board)
A1. Front Squat @ 33×1, 3 reps x 4 sets @ moderate weight, rest 1 minute.
A2. Weighted Plank Holds x 35 seconds x 4 sets, rest 1 minute.
B. For Time of the following:
30 Goblet Squats
Run 400 Meters or Row 500 Meters
20 Box Jumps
Run 400 Meters or Row 500 Meters
30 Goblet Squats
B. Fitness Phase
Upper Body Pull/Upper Body Push EMOTM + Maximum Aerobic Power Sessions
A. On the Minute, Every Minute x 10 Minutes of the following:
Odd Minutes: 6-8 Pronated Pull-Ups(Bands Allowed for Today for Strict Work)
Even Minutes: 6-8 Bar Dips or 6-10 Push-Ups for those who cannot perform Bar Dips
B. 12 Minute AMRAP of the following:
15 Calories on Rower
10 Step Down Box Jumps @ 24/20 inches
C. Competition Phase
Front Squat Intense + Back Squat Moderate + Clean Intense + Clean Mod/Chest to Bar CP
A. Front Squat, 2 reps x 8 sets @ 60%, rest as needed between sets.
B. High Bar Back Squat @ 33×1, 50%, 3 reps x 5 sets, rest as needed between sets.
C1. Power Clean, touch n go repetitions, x 5 reps @ 165 lbs Men/115 lbs Women x 5 sets, increase weight each set if needed, rest 25 seconds.
C2. Muscle-Ups Cluster, 2.2.1 x 5 sets, rest 2 minutes.
You can scale up to 4-5 reps unbroken
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