*Vagabond Yoga on Wednesday, June 12th @ 7:35 pm*

*Vagabond No Grain Challenge Last Week*

The Last Week of the Vagabond No Grain Challenge will be coming to an end on Monday, June 17th. This means next Monday, will be our last day of the No Grain Challenge. For all those who completed the No Grain Challenge, and kept to the 35 day Challenge, I applaud you in your accomplishment. We will be taking final body measurements on Monday, June 17th, and will be testing the workouts throughout the week next week. I encourage all Vagabonds who participated in the Challenge to re-test the workouts, even if you did not follow the No Grain Challenge 100%. It will be a good indicator of how far you came throughout the 35 days, and see your final results on your workouts that we tested throughout the Challenge. The winners will be announced the following week, and prizes will be given out to the Top Two Winners.

Vagabond CrossFit On Ramp Beginners Class Starts Monday, June 24th, 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, June 24th, 2013. 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 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:
3 minutes of z1 work
+
3 minutes of of mobility work
*ankles, hips, t-spine
+
3 minutes of workout prep
db ext. rot.
double unders
good mornings
II. Phases Strength and Conditioning:
A. Lifestyle Phase:
Press Intense + Squat Intense/Upper Body Push + Bend/AD Alend
A. Strict Press @ 11×1, 3-5 repetitions x 3 sets, rest 2 minutes between sets.
B1. Front Squat @ 20×1, 5-7 repetitions x 3 sets, rest 1:30
B2. DB Single Arm Bench Press @ 30×1, 8-10 repetitions/each arm x 3 sets, rest 1:30
C. 8 Minute AMRAP of the following:
Row 150 Meters
7 DB Thrusters @ moderate weight
B. Fitness Phase:
Squat CP + Squat/Upper Body Pull + Single Leg/Upper Body Pull
A. High Bar Back Squat @ 20×1, 4-6 repetitions x 3 sets, rest 2 minutes between sets.
B1. DB Split Squats @ 30×1, 6-8 repetitions/each leg x 3 sets, rest 1:30
B2. Weighted Supinated Pull Up, 3-4 repetitions x 3 sets, rest 1:30
C1. DB Russian Step Ups @ 11×1, 8-10/each leg x 3 sets, rest 1:30
C2. Kipping Pull Ups Cluster, 4.4..4.4 x 3 sets, rest 1:30
C. Competition Phase:
Power Clean Intense + Deadlift/Press + Single Leg/DB or BB Row + Single Leg
10 Sets of the following @ 80% effort:
30 Seconds of Airdyne
rest 30 seconds
30 Seconds of Step Down Box Jumps
rest 30 seconds
30 Seconds of Up and Back Run at 10 Meters
rest 30 seconds
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