"Vagabond Beginners Start Date: June 1st"(5.19.2015)

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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I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
+
3-5 minutes of Coach Run Option
+
3-5 Minutes of the following:
Banded Hamstring Stretch x 90 seconds/each side
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Maximum Aerobic Power Sessions: Aerobic Tester-Compare to January 6th
10 Rounds for time of the following:
Airdyne 18 Calories(Men)/Airdyne 16 Calories(Women)/Assault Bike 11 Calories(Men)/Assault Bike 9 Calories(Women)
Do exactly what you did last time
B. Fitness Phase
Maximum Aerobic Power Sessions-Aerobic Tester- Compare to January 6th, 2015
For Time of the following:
21 Thrusters @ 95/65 lbs, 75/45 lbs
9 Lateral Burpees
15 Thrusters @ 95/65, 75/45 lbs
9 Lateral Burpees
9 Thrusters @ 95/65 lbs, 75/45 lbs
9 Lateral Burpees
Compare to January 6th, 2015
C. Competition Phase
I. Regionals Training 2015
Rest Day/Open Gym
A.1 Rest and recovery on Sunday
A.2 Z1 activity for 30-60 minutes – do something new
A.3 Recovery – mobility work (check out mobilitywod.com), PT work, band work.
A.4 Take some time to prepare your meals and training times for the week.
II. Opens Training 2016
Jerk Intense + Deadlift/Strict Handstand Push-Up + Single Leg/Posterior Chain + MAP Zone 1
A. Jerk Dip(+1 rep) + Push Jerk(+1 rep) + Split Jerk(+1 rep) x 5 sets, rest as needed between sets.
B1. Clean Deadlift @ 95% of 1RM Clean, 3 reps x 5 sets, rest 1:30 between sets.
B2. KB Standing Strict Press @ 30×1, 6-8 reps x 5 sets, rest 1:30 between sets.
C. For Time of the following:
50 Wall Balls @ 20/14 lbs-10 Foot Target for Women/Men
250 Meter Row
15 Power Cleans @ 115/75 lbs
500 Meter Row
15 Power Cleans /@ 115/75 lbs
250 Meter Row
50 Wall Balls @ 20/14 lbs
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