"Vagabond of the Month for September"(10.2.2014)

*Congrats to Kara Connolly for being named Vagabond of the Month for September. CLICK HERE FOR HER FULL BIO*

The below embodies what we strive for each one of our members/clients to feel within Vagabond.

“I could physically feel your strength holding me up. it was an amazing feeling to know that so many people were thinking and praying for us. Vagabond has not only made me physically stronger but it has made me mentally stronger as well. I know now that I can handle anything that is thrown at me. Becoming a Vagabond was one of the best decisions of my life. Thank you so much”

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Vagabond CrossFit Beginners Class Starts Monday, October 20th, 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, October 20th, 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 to Contact Us Today.

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I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
+
3-5 minutes of banded hamstring mobility work
+
3-5 minutes of the following:
run 100 meters
5 indian push-ups
5 goblet squats
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Maximum Aerobic Power Sessions
12 Minutes of the following @ moderate effort:
Airdyne 15 Calories
12 Sit-Ups
7 Box Jumps
+
Rest 6 Minutes
+
12 Minutes of the following:
Run 200 Meters
8 Burpees
4 Plank Walk-Outs
B. Fitness Phase
Maximum Aerobic Power Sessions
5 Minutes of the following:
Run 100 Meters
7 Burpees
+
Rest 3 Minutes
+
5 Minutes of the following:
Airdyne 12 Calories
7 Kipping Pull-Ups
+
Rest 3 Minutes
+
5 Minutes of the following:
Run 100 Meters
10 Kettlebell Swings
+
Rest 3 Minutes
+
5 Minutes of the following:
Airdyne 12 Calories
10 Barbell Push Press @ 95/65 lbs
+
Rest 3 Minutes
+
5 Minutes of the following:
Run 100 Meters
7 Deadlifts @ 135/95 lbs
20 Double Unders or 35 Single Unders
C. Competition Phase
Rest Day or Zone 1 Day or Mobility Day
A.1 Rest and recovery on Sunday
A.2 Z1 activity for 30-60 minutes – do something new
A.3 Recovery – mobility work (check out mobilitywod.com), PT work, band work.
A.4 Take some time to prepare your meals and training times for the week.
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