"Vagabond CrossFit Yoga Class + Lindsay Sheridan Massage Therapy Starts Appointments on Novembers 2nd"

*Lindsay Sheridan Massage Therapy Begins First Week of November*

We will now be offering Massage Therapy thru Lindsay Sheridan Massage Therapy for all Vagabonds on a three times a week basis. Please email Lindsay thru her contact information to set up an appointment to reserve your spot during this time. This is just another way of Vagabond having multiple assets for our clients to take advantage of during their time at Vagabond.

Please CLICK HERE to email to reserve Spot Today.

Vagabond CrossFit On Ramp Beginners Class Starts Monday, October 28th, 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.*

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, October 28th, 2013. There are no more than 5-7  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:
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
goblet squats x 5 reps
kb swing x 5eps
row 100 meters
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Upper Body Pull/Upper Body Push Vertical + Aerobic Sessions/CrossFit Tester
A1. Ring Rows @ 30×1, 10-12 repetitions x 3 sets, rest 1 minute.
A2. Close Grip Bench Press @ 30×1, 6-8 repetitions x 3 sets, rest 1 minute.
B. 5 Minute AMRAP of the following:
30 Single Unders
5 Sit Ups
+
Rest 2 Minutes
+
5 Minute AMRAP of the following:
5 Box Jumps or 10 Step Ups
Run 100 Meters
+
Rest 2 Minutes
+
5 Minute AMRAP of the following:
30 Single Unders
5 Sit ups
B. Fitness Phase
Maximum Aerobic Power Sessions
5 min @ 85-90%:
10 Cal Airdyne
10 Box Jumps – 24″ – step down
–3 min rest
5 min @ 85-90%:
7 Burpees
20 Double Unders
–3 min rest
5 min @ 85-90%:
Run 200 Meters
5 Goblet Squats
–3 min rest
5 min @ 85-90%:
10 Walking Lunges
10 Russian Kettlebell Swings @ moderate weight
C. Competition Phase
Rest Day
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.
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