"Vagabond Easter Egg Hunt + Schedule for Easter Weekend"(4.18.2014)
*Vagabond Easter Egg Hunt for Kiddies this Saturday, April 19th @ 12:00 pm @ Vagabond CrossFit*
Bring your little Vagababies down to the gym at Noon for a fun and festive Easter Egg hunt. Please RSVP below with how many kids are coming so we can prepare accordingly! No kids? Then just come to mingle! Desserts and juice will be served!
*Schedule for Easter Weekend*
1. Saturday, April 19th, 2014: 9:00 am Lifestyle + Fitness Phase Class
2. Saturday, April 19th, 2014: 10:00 am Competition Phase Class
3. Sunday, April 20th, 2014: 9:00 am to 11:00 am Open Gym Format + Workout on Board
Vagabond CrossFit On Ramp Beginners Class Starts Monday, April 21st, 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, April 21st, 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.
Click HERE for Pricing Page and Specials for the Beginner’s Class.
I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
3-5 minutes of mobility work
Banded Hamstring Stretch x 2 minutes/each side
3-5 minutes of workout prep
row 100 meters
wall angels x 5 reps
run 100 meters
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Core/Elbow Flexors + Running/Rowing MAP Based
A. 3 Rounds for time of the following:
500 Meter Row
80 Meter Farmer’s Walk KB or DB
14 Walking Lunge Steps(7/each side)
B1. Plank Walk-Outs, 7 reps, rest 10 seconds, 7 reps, rest 10 seconds, 7 reps x 4 sets, rest 30 seconds between sets.
B2. Side Bridges, 20 seconds/each side x 4 sets, rest 1 minute.
B. Fitness Phase
Bend Intense(Deadlift or Assistance Work) +Upper Body Pull/Upper Body Push COND. + Posterior Chain
A. Deadlift, 3-4 reps @ 75% of 1 rep max, stay at this weight, x 4 sets, rest 1:30 between sets,
B1. DB Upright Row @ 30×1, 10-12 reps x 3 sets, rest 1 minute.
B2. Heavy DB Bench Press @ 30×1, 6-8 reps x 3 sets, rest 1 minute.
C. 15-12-9-6-3 of the following:
Scaled Up Option Workout
3 Rounds for time of the following:
Row 500 Meters
12 Deadlifts @ Bodyweight
C. Competition Phase
Press Intense + Upper Body Pull + Upper Body Push + Barbell Row Pull/Upper Body Push Horizontal
A. Strict Press, 75%, 3 reps x 5 sets, rest 2 minutes between sets.
B. Pendalay Barbell Bent Over Row @ 30×1, 4-6 reps x 5 sets, rest 2 minutes between sets.
C. Weighted Ring Dips @ 30×1, 3-4 reps x 6 sets, rest 1:30 between sets.
D1. Elevated Ring Rows @ 20×1, 6-8 reps, make these x 4 sets, rest 1:30 between sets.
D2. DB Heavy Incline Bench Press(add 2 45 lbs plates under bench), 6-8 reps x 4 sets, rest 1:30 between sets.
Post Comments to Group Page.