Schedule for Christmas/Holiday Week at Vagabond Facility

1. Monday, December 23rd: 6 am, 715 am, 9 am, 12 pm, 430 pm, 535 pm, 635 pm Olympic Lifting, 735 pm

2. Tuesday, December 24th(Christmas Eve): 6 am, 715 am, 9 am, 12 pm

3. Wednesday, December 25th(Christmas Day): Gym Closed

4. Thursday, December 26th: 6 am, 715 am, 9 am, 12 pm, 430 pm, 535 pm, 635 pm, 735 pm

5. Friday, December 27th: 6 am, 715 am, 9 am, 12 pm, 430 pm, 535 pm, 635 pm

6. Saturday, December 28th: 9 am, 10 am

7. Sunday, December 29th: 9 am to 11  Open Gym + No Speciality Classes

*Thank You from Vagabond + Flynn’s Farm for your Generous Donations for our Children’s Hospital Toy Drive*

Vagabond CrossFit On Ramp Beginners Class Starts Monday, January 6th, 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 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, January 6th, 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
butterfly pull up work
L-sit holds x 10-15 sec.
TGU x 1/side @ tough weight
+
Lifestyle + Fitness Phase Prep Warm-Up
3 minutes of z1 work
+
3-5 minutes of mobility work
*ankles, hips, t-spine
+
3-5 minutes of workout prep
goblet squats
double unders
plank walk outs
strict T2B
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Press Intense/Single Leg Moderate + Aerobic Tester
A1. DB Box Step Ups, 4-6/each leg x 3 sets, rest 90 seconds between sets,
A2. Close Grip Bench Press, 4-6 reps x 3 sets, rest 90 seconds between sets.
B. Complete the following for time of:
1000 Meter Row
25 Kettlebell Swings
15 Burpees
Go Hard and Fast
B. Fitness Phase
Bend CP + Upper body Push Vertical + Aerobic Based
A. Mid Thigh Power Snatch x 1 rep + Power Snatch x 1.1 x 3 sets, rest 2 minutes between sets.
B. Strict Press, 3-4 reps x 3 sets, rest 2 minutes between sets.
C. For Time of the following:
Row 1000 Meters
Wall Balls x 35 reps
Burpees x 20 reps
C. Competition Phase
Snatch Intense + Squat Moderate(Front Squat) + MAP(30/30)
A. Squat Snatch, 80% x 1 rep x 4 sets, 85% x 1 rep x 2 sets, 90% 1 rep x 2 sets, rest 2-3 minutes between sets.
B. Front Squats @ 20×1, 90%, 1 reps x 6 sets, rest 2-3 minutes between sets.
C. 3 Sets of the following @ High Aerobic Effort:
20 Seconds of Hang Power Snatch @ 75/45
rest 10 seconds
20 Seconds Lateral Burpees
rest 10 seconds
20 Seconds of Airdyne
rest 10 seconds
20 Seconds of Wall Balls
rest 10 seconds
+
Rest 4 Minutes
+
3 Sets of the following @ High Aerobic Effort:
20 Seconds of Hang Power Snatch @ 75/45
rest 10 seconds
20 Seconds of Lateral Burpees
rest 10 seconds
20 Seconds of Airdyne
rest 10 seconds
20 Seconds of Wall Balls
rest 10 seconds
+
Rest 4 Minutes
+
6 Minutes of the following @ Moderate Aerobic Effort:
10 Cal Row
10 Burpees
20 Double Unders
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