"Vagabond Massage Therapy Offered + Reduced Schedule on Monday, Columbus Day: 9 am Group Class/Babysitting + 10 am to 12 pm Open Gym"(10.14.2013)

*Schedule for Monday, October 14th, Columbus Day*
1. 9 am All Phases Class(Lifestyle, Fitness, Competition)
2. 10 am to 12 pm Open Gym Format
3. Vagabond Babysitting at 9 am
Massage Therapy Now Offered at Vagabond CrossFit Starting on November 1st*
We have teamed up with Lindsay Sheridan Massage Therapy and now will be offering full time Massage Therapy at Vagabond CrossFit. We are very excited to add Lindsay to our team of trainers/coaches, and look forward to seeing the growth of her business within Vagabond. We will be running promotional opportunities for those who are interested in massage therapy work ranging from Swedish Therapy to Deep Tissue Therapy to Combinational Therapy.
Please Contact Lindsay at the following address to reserve your spot today for an appointment.

Vagabond CrossFit On Ramp Beginners Class Starts Monday, October 28th, 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 28th, 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.

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I. Dynamic and Mobility Prep Warm-Up:
Competition Phase Prep
3 Minutes of Zone 1 Work
+
6-8 Minutes of the following:
Hip Mobility + Shoulder Mobility
+
4-6 Minutes of the following:
Row 100 Meters
Run 100 Meters
10 Goblet Squats @ 30×1
+
Lifestyle + Fitness Phase Prep
3 Minutes of Zone 1 Work
+
3-5 Minutes of the following:
Dynamic Prep + Coach’s Option
+
4-6 Minutes of the following:
Run 100 Meters
3 Burpees
5 Air Squats
7 Indian Push Ups
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Press Intense/Single Leg Moderate + Aerobic Based
A1. Strict Press @ 20×1, 8-10 repetitions x 3 sets, rest 1:30 between sets.
A2. DB Box Step Ups @ 11×1, 8-10 repetitions x 3 sets, rest 1:30 between sets.
B. 21-15-9-6-3 of
Goblet Squats @ Light Weight
Burpees
B. Fitness Phase
Upper Body Pull/Single Leg Moderate + Aerobic Based
A1. Weighted Supinated Pull Up, 4-6 repetitions x 3 sets, rest 1 minute.
A2. DB Split Squats @ 30×1, 8-10 repetitions/each x 3 sets, rest 1 minute.
B. 21-15-9-6-3 of the following:
Front Squats @ 75/45 lbs
Burpees
C. Competition Phase(Testing Week for Competition Phase)(Please Put Numbers on Spreadsheet. CLICK HERE TO GO TO SPREADSHEET)
Spreadsheet Testing Day: Please Put Numbers on Vagabond Spreadsheet
Squat Intense + Snatch Moderate + Overhead Squat Intense
A. High Bar Back Squat, work to a 1 rep maximum.
B. Squat Snatch @ 75%, 1 rep x 8 sets, rest 90 seconds between sets.
C. Overhead Squat, on the minute, every minute x 15 minutes of the following:
1 rep @ 70%
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