Vagabond Thanksgiving Food Drive to Support the Easton Food Pantry
Attention all Vagabonds- let’s give back this Thanksgiving and support our community. Join us for a charitable work out on Saturday November 23rd at 9AM to support the Easton Food Pantry. You will notice a HUGE stack of brown grocery bags on the front desk- please take one (or more!) and fill it up with groceries to help a family in need this Thanksgiving. Please come to the workout with your grocery bag as a donation to this amazing organization! About the Food Pantry: Since 1978, The Easton Food Pantry has been dedicated to providing food to our neighbors in times of need. As long as there are hungry people in our community, our doors and hearts will be open to help.
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 vbcrossfit@gmail.com 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:
Competition Phase Prep Warm-Up
3 Minutes of Zone 1 Work
+
5 Minutes of Shoulder Prep + Mobility
+
2 Rounds of the following
sotts press + Press snatch balance
Handstand Push Up
strict T2B
double unders
+
Lifestyle + Fitness Phase Prep Warm-Up
3 Minutes of Zone 1 Work
+
3-5 minutes of mobility prep
Foam Rolling/Myofascia Release
+
3-5 minutes of workout prep
row 100 meters
wall squats x 5 reps
wall angels x 5 reps
sit ups x 5 reps
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Press Intense/Single Leg Moderate + Aerobic Based
A1. Close Grip Bench Press @ 30×1, 4-6 reps x 3 sets, rest 1:30 between sets.
A2. DB Split Squats @ 30×1, 6-8 reps/each x 3 sets, rest 1:30 between sets.
B. 3 Sets of the following @ High Effort:
30 Seconds of Goblet Squats
Rest 30 seconds
30 Seconds of Step Ups(No Box Jumps)
Rest 30 seconds
30 Seconds of DB Strict Press
Rest 30 Seconds
30 Seconds of Row
Rest 30 Seconds
B. Fitness Phase
Upper Body Press Horizontal + Aerobic Tester
A. Close Grip Bench Press, 5 sets of 3 reps, rest 2 minutes between sets.
B. 15 Minutes on the Clock: Finish as Much as Possible within the time allowed:
40-35-30-25-20-15-10-5 of the following:
Step Down Box Jumps
Sit Ups
Wall Balls
C. Competition Phase
Rest Day or Zone 1 Day or Mobility 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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