"Vagabond Olympic Lifting @ 6:35 pm + Bring a Friend Day: Saturday, May 3rd"(4.28.2014)
*Bring a Friend Day on Saturday, May 3rd @ 9:00 am*
Have you been thinking about changing up your boring workout routine? Want to be a part of a supportive and diverse group of people working toward living a healthy and fit lifestyle? Then come check out VBC! You’re invited to experience Vagabond Crossfit on Saturday May 3rd at 9:00 AM for a FREE introductory class. This event is open to all in the community regardless of your fitness level. If you’re interested in trying Vagabond, seeing what all the buzz is about or simply in the mood for a great workout, please join us for this fun and informative event! Contact us 508-930-8734 or email [email protected] or [email protected] for more information or to RSVP!
Vagabond CrossFit On Ramp Beginners Class Starts Monday, May 12th, 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, May 12th, 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.
*Vagabond Olympic Lifting Class on Monday, April 28th @ 6:35 pm. CLICK HERE FOR WORKOUT.*
*Thanks to Everyone who Participated in the Meals for Wheels at Borderland State Park*
I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
3-5 minutes of mobility work
*shoulders, t-spine, ankles, hips
3-5 minutes of workout prep
goblet squat x 5 reps
wall angels x 5 reps
run 100 meters
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Squat Intense/Upper Body Pull + Upper Body Push/Elbows Flexors + Aerobic Conditioning(Mono)
A1. Front Squat @ 20×1, 8-10 reps x 3 sets, rest 1:30 between sets.
A2. Weighted Pronated Pull Ups @ 30×1, 2-3 reps x 3 sets, rest 1:30 between sets.
RX: Weighted Pull Ups
Intermediate: Regular Pull Ups, 5-7 reps
Beginner: Negative Pull Ups, 3-4 reps
B. DB Bench Press Heavy @ 30×1, 5-7 reps x 4 sets, rest 1:30 between sets.
C. AMRAP 12 Minutes of the following:
100 Meter Run
15 kb swings
200 Meter Row
5 Plank Walk-Outs
B. Fitness Phase
Press Oly Intense + Squat Intense/Upper Body Pull + Single Leg/Upper Body Pull
A. 1 Mid Thigh Power Snatch(Pause for 3 seconds at mid thigh before Snatch) + 1 Above Knee Power Snatch(Pause for 3 seconds @ mid thigh before Snatch) @ 65% x 5 sets, rest 1:30 minute between sets.
B1. High Bar Back Squat @ 30×1, 6-8 reps x 3 sets, rest 1:30 between sets.
B2. Heavy Single Arm Seated DB Press @ 30×1, 6-8 reps x 3 sets, rest 1:30 between sets.
C1. Bottoms Up Kettlebell Walk @ 18 lbs for Men or Women or 9 lbs for Men or Women x 60 Meters x 4 sets, rest 15 seconds between sets.
C2. Row 250 Meters @ 90%, x 4 sets, rest 2 minutes between sets.
C. Competition Phase
Back Squat Intense + Front Squat Moderate + Snatch Moderate + Snatch/ Muscle Up Work Enduro
A. High Bar Back Squat of the following:
5 reps @ 65%, 5 reps @ 70%, 3 reps @ 75%, 3 reps @ 80%, 3 reps @ 85%
B. Front Squat @ 70%, 3 reps x 3 sets, rest 1 minutes between sets.
C. Power Snatch on the Minute, Every Minute x 10 Minutes of the following:
2 reps @ 165-175 lbs touch n go reps/ 105-115 lbs touch n go reps
D. For Time of the following:
Row 1000 Meters
12 Muscle ups
Row 1000 Meters
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