"Vagabond No Grain Challenge Begins + Vagabond Olympic Lifting Class on Monday"(2.3.2014)

*Vagabond No Grain Challenge Begins on Monday, February 3rd, 2014: Thats Means Today!*

*Anyone can do these testing workouts, no matter if your doing No Grain Challenge or Not, Good Way to get some Personal Records down for Recordings*

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*Vagabond Olympic Lifting Class on Monday, February 3rd. CLICK HERE FOR WORKOUT.*

Vagabond CrossFit On Ramp Beginners Class Starts Monday, February 17th, 2014. 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, February 17th, 2014. There are no more than 6-8  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:
Lifestyle + Fitness Phase + Competition Phase Prep
3 Minutes of Zone 1 Work
+
3-5 Minutes of Foam Rolling/MyoFascia Release
Quads, IT Band, Hamstrings
+
3-5 Minutes of Prep Work
5 Air Squats @ 31×1
5 PVC Dislocates
15 Strokes on Rower
II. Phases Strength and Conditioning:
A. Lifestyle Phase
No Grain Tester Workouts: CP Strength Based(20 Minute Time Limit) + Aerobic Based Monostructural
A. 5 Rep Max Deadlift, 35 second time limit, no touch n go repetitions. 16 Minute Time Limit
B. 2000 Meter Time Trial Row: Time Limit: 11 Minutes
B. Fitness Phase
No Grain Tester Workouts: CP Strength Based(20 Minute Time Limit) + Aerobic Based Monostructural
A. 5 Rep Max Deadlift, 35 second time limit, no touch n go repetitions. 16 Minute Time Limit
B. 2000 Meter Time Trial Row: Time Limit: 11 Minutes
C. Competition Phase
Snatch Intense + Clean and Jerk Intense + Press Intense + Muscle Up
A. Snatch, 1 rep x 10 minutes, on the minute, every minute @ 175-195 lbs/105-120 lbs
B. Squat Clean, 1 rep x 10 minutes, on the minute, every minute @ 205-225 lbs/130-150 lbs
C. 5 Push Press touch n go x 5 sets, on the minute, every minute x 5 minutes.
You choose weight to perform during sets
D. 3 Sets of the following @ 90%:
Row 500 Meters
20 Toes to Bar
20 Hand Release Push Ups
Rest 3 minutes between sets
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