"Vagabond Group Class @ 9:00 am + Lifestyle Seminar @ 10:00 am on Saturday"(9.21.2013)

*Schedule for the Weekend*

1. Saturday, September 21st: 9:00 am Group Class for all Phases

2. Saturday, September 21st: 10:00 am Lifestyle Seminar

3. Sunday, September 22nd: 9:00 am Vagabond Gymnastics Class

4. Sunday, September 23rd: 9:00 am to 11:00 am Open Gym Format

*Vagabond Lifestyle/Nutrition/Goal Setting Seminar on Saturday, September 21st @ 10:00 am*

Vagabond CrossFit will be offering a Free One Hour Seminar on Goal Setting, Lifestyle Choices, and Nutrition Guidelines for all Vagabonds within the gym. This will be run by Head Coach/Owner, Kevin O’Malley, as he takes you through a step by step profess to become successful with your journey to a better life through Health, Fitness, and Lifestyle Choices.

Through sound lifestyle choices, and balancing your “Life Circle”, you will begin to see how your life can become manageable and whole lot less stressful through a balanced fitness and health program.

Vagabond CrossFit On Ramp Beginners Class Starts Monday, October 7th, 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 7th, 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.

-20130730-060

I. Dynamic and Mobility Prep Warm-Up:
Coaches Option x 7 to 10 Minutes
+
Review of Lifestyle, Fitness, and Competition Phase Workouts
II. Phases Strength and Conditioning:
A. Lifestyle Phase
CrossFit Tester/Team Workout
As a Team of Two Complete the following of:
Row 2000 Meters as a Team of Two Total:
+
After you have complete the 2000 Meters of Rowing, then you move onto the next portion:
6 Rounds of the following:
20 Goblet Squats
20 Burpees
20 Goblet Squats
20 Burpees
One Team Member Works at a time, you may break it up into rounds or movements, goal is to finish 6 rounds total as a team
+
As a Team of Two Complete the following of:
Run 800 Meters as a Team of Two Total
B. Fitness Phase
CrossFit Tester/Team Workout
As a Team of Two Complete the following of:
Run 1000 Meters as a Team of Two Total:
+
After you have complete the 1000 Meters of Running, then you move onto the next portion:
6 Rounds of the following:
20 Front Squats
20 Burpees
20 Front Squats
20 Burpees
One Team Member Works at a time, you may break it up into rounds or movements, goal is to finish 6 rounds total as a team
+
As a Team of Two Complete the following of:
Row 1600 Meters as Team of Two Total
C. Competition Phase
Lactate Tester + Running MAP Based
For Time of the following:
30 Thrusters @ 95/65
Sprint 400 Meters
+
Rest 10 Minutes or More
+
5 min @ 85-90%:
10 KBS – 53/35 lbs
25 Double Unders
–5 min rest
5 min @ 85-90%:
10 cals Airdyne
10 burpees
–5 min rest
5 min @ 85-90%:
10 Hang Power Clean @ 95lb
20 Walking Lunges
–5 min rest
5 min @ 85-90%:
Run 100m
10 burpees
Post Comments to Nutrition Page.