"Vagabond Feedback Survey Offered to Vagabonds"(10.31.2013)

*Vagabond FeedBack Survey Offered to Vagabonds*

On the HomePage of Vagabond CrossFit’s Webpage, you will see over the last month, we have added a new feature for our members to take advantage of, to make their experience that much better at Vagabond CrossFit. We have made a Feedback Survey for all members to fill out during their stay at Vagabond. We encourage all inquiries, and look forward to your concerns, comments, and positive feedback for Vagabond.

CLICK HERE FOR SURVEY.

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
TGU x 1/side
reverse hyper
TnG box jumps
double unders
+
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
single leg rDL w/ KB
TGU w/ KB
double unders
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Maximum Aerobic Power Sessions
Every Minute on the Minute for 12 Minutes of the following:
Odd Minutes: Deadlift touch n go repetitions @ 75% to 80%, x 5 repetitions
Even Minutes: 30 seconds of Burpees
+
Rest 3 Minutes
+
Every Minute on the Minute for 12 Minutes of the following:
Odd Minutes: 30 seconds of Run/Sprint or Airdyne
Even Minutes: 30 seconds of Step Down Box Jumps or Step Ups
B. Fitness Phase
Maximum Aerobic Power Sessions
Every Minute on the Minute for 12 Minutes of the following:
Odd Minutes: Touch N Go Power Cleans @ 75% to 80% x 5 reps
Even Minutes: 30 seconds of Burpees
+
Rest 3 Minutes
+
Every Minute on the Minute for 12 Minutes of the following:
Odd Minutes: 30 seconds of Run/Sprint or Airdyne
Even Minutes: 30 seconds of Sit Ups
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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