"Vagabond Bring a Friend Day on Saturday, November 16th"(11.1.2013)

*Bring a Friend Day to Vagabond on Saturday, November 16th @ 9:00 am*

You’re invited to experience Vagabond Crossfit on Saturday November 16th at 9:00 AM for a FREE introductory class. This event is open to all friends, family and spouses of current members. If you’re interested in joining Vagabond, seeing what all the buzz is about or simply in the mood for a great workout, please join us for this fun and informative event! Contact Kevin at 508-930-8734 or email him at [email protected] for more information or to RSVP!

CLICK HERE FOR INVITE PAGE ON FACEBOOK.

Vagabond CrossFit On Ramp Beginners Class Starts Monday, November 18th, 2013. 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.*

*We will be running Specials for our Beginners Class in November, December, and January. The cost of the Beginners will be only $99.*

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, November 18th, 2013. There are no more than 5-6  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 for Pricing Page and Specials for the Beginner’s Class.

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I. Dynamic and Mobility Prep Warm-Up:
Competition Phase Prep
3 Minutes of zone 1 work
+
3-5 Minutes of the following:
Hamstring Mobility + Shoulder Mobility
+
3-5 Minutes of the following:
Run 100 Meters
5 PVC Snatch Balance
Row 100 Meters
5 PVC Overhead Squats
+
Lifestyle + Fitness Phase Prep
3 minutes of z1 work
+
3-5 minutes of mobility work
*ankles, hips, t-spine
+
3-5 minutes of workout prep
wall squats
row 100 meters
wall angels
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Single Leg/Posterior Chain/Elbows+ Lactate Based(Mono)
A1. DB Split Squats @ 30×1, 6-8 reps x 4 sets, rest 1 minute.
A2. DB Regular Bicep Curls @ 30×1, 8-10 repetitions x 4 sets, rest 1 minute
A3. Russian Kettlebell Swings, 15-18 repetitions x 4 sets, rest 1 minute.
B. Airdyne 12 seconds @ 100% x 10 sets, rest 1 minute.
B. Fitness Phase
Bend CP+ Upper Body Pull/Upper Body Push/LP2 + GYMN Core
A1. Deadlift, 3 reps x 4 sets, rest 1 minute.
A2. DB Bent Over Row @ 30×1, 6-8 reps x 4 sets, rest 1 minute.
A3. DB Bench Tricep Extension @ 30×1, 6-8 reps x 4 sets, rest 1 minute.
A4. Row @ 35 seconds @ 90% x 4 sets, rest 1:30 between sets.
B. Accumulate 3 Minutes in the Plank Hold Position
C. Competition Phase
Clean and Jerk Intense + Snatch Battery + Upper CP Push/Upper CP Pull
A. Clean and Jerk(Squat or Power) @ 90%, 1 rep x 4 sets, rest as needed between sets.
B. Above Knee Squat Snatch Cluster Battery, 1.1.1.1.1.1.1. x 3 sets, rest 3-4 minutes between sets.
C1. Handstand Push Up Kipping AMRAP(-5-5-3-2), GOAL is to go five below your failure for the first set, and then 5 below your first set, then 3 below that number again, and then 2 below that one on the last set, x 4 sets, rest 2 minute between sets.
C2. Chest to Bar Pull Up, 15-21 x 4 sets,  if you scored less than 15 repetitions on your chest to bar pull ups, then try to hit a AMRAP of every set, rest 2 minutes between sets.
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