" Vagabond Costume Competition for Halloween + Vagabond Next Beginners Class: Monday, November 10th"(10.28.2014)

*Vagabond Costume Competition for  Thursday, October 30th + Friday, October 31st*

At Vagabond we will celebrate the Holiday Spirit for Halloween by having a competition for the best dressed throughout the day for Halloween at Vagabond. You may wear whatever you want during any of the classes offered on Thursday, October 30th + Friday, October 31st. Wear your best costume and make it count!

Vagabond CrossFit Beginners Class Starts Monday, November 10th, 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, November 10th, 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:
Lifestyle + Fitness Phase Prep
3 Minutes of the Zone 1 Work
+
3-5 Minutes of Foam Roll of:
Lower Back + T-Spine
+
3-5 Minutes of the following:
Row 100 Meters
5 goblet squats
5 inch worms
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Maximum Aerobic Power Sessions:
3 Sets of the following @ 80% effort aerobic:
Run 200 Meters
20 DB Push Press
20 Step-Ups
+
Rest 8 Minutes
+
3 Sets of the following @ 80% effort aerobic:
Run 200 Meters
20 Walking Lunges(10/each side)
B. Fitness Phase
Maximum Aerobic Power Sessions:
21-15-9 of the following:
Hang Power Cleans @ 115/75, 95/65 lbs
Box Jumps
+
Rest 8 Minutes
+
3 Sets of the following:
Run 200 Meters
14 DB Power Snatches(7/each side)
7 Pull-Ups
*If you cannot perform pull ups efficiently then perform Burpees*
C. Competition Phase
Skill Work Gymnastics Based-Warm-Up + Jerk or Press Intense + Clean Intense + Upper Body Push/Upper Body Pull Row
A. Warm-Up for Gymnastics Based Work:
3 Rounds of the following:
8-10 Strict Handstand Push-Ups or Clusters of 2.2.2.1.1
8-10 Chest to Bar Pull-Ups
30 Double Unders or 10 Triple Unders
+
3 Rounds of the following:
6/Pistols Each Side Alternating
20 Second Total L-Sit Holds
8-10 Strict Ring Dips or Clusters of 2.2.2.1.1
+
B. Push Press from Front Rack( 1 rep) + Behind the Neck Push Jerk(1 rep) x 5 sets, rest as needed between sets.
C. Clean Grip Romanian Deadlift @ 80% of best clean, 4 reps x 4 sets, rest 1:30 between sets.
D. Hang Power Clean, 2 reps x 4 sets, rest as needed between sets.
Use 90% of 2 Rep
E1. Weighted Supinated Pull-Ups @ 20×1, 3-4 reps x 3 sets, rest 45 seconds between sets.
E2. Weighted Ring Dips @ 20×1, 3-4 reps x 3 sets, rest 2 minutes between sets.
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