"Vagabond Olympic Lifting @ 6:35 pm + Mobility In-Service by Guest PT, Sarah Anestam"(10.7.2013)

*Vagabond Olympic Lifting Class on Monday, October 7th @ 6:35 pm. CLICK HERE FOR WORKOUT.*

*Next Vagabond Mobility In-Service on Saturday, October 19th @ 10:00 am with PT Sarah Anestam*

In this free 1 ­hour inservice, you will learn:

 How to use Corrective Exercise Strategies to re-­learn how to perform basic movement patterns such as a squat or lunge.

  • Which exercises are “Corrective Exercises” and which are not?

  • What is the difference and why is this important?

  • How to incorporate Corrective Exercises into your regular exercise

  • Program to improve performance and reduce risk of injury. Inservice by Sarah Anestam, MS, PTContact Kevin to reserve spot today. 12 Spots Available for this 1 Hour Seminar. CLICK HERE TO EMAIL.

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.


I. Dynamic and Mobility Prep Warm-Up:
Competition Phase Prep
3 Minutes of Zone 1 Work
3-5 Minutes of the following
Muscle Snatch 3-5 reps
Overhead Squat 3-5 reps
Snatch Balance 3-5 reps
4-6 Minutes of the following
Shoulder Mobility + Hip Mobility
Lifestyle + Fitness Phase
3 minutes of z1 work
3-5 minutes of mobility work
*ankles, hips, t-spine
3-5 minutes of workout prep
Row 100 meters
5 goblet squats
5 push ups
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Press Intense/Single Leg Moderate + Aerobic Based
A1. Strict Press @ 20×1, 4-6 repetitions x 4 sets, rest 1:30 between sets.
A2. DB Split Squats @ 20×1, 8-10 repetitions/each leg x 4 sets, rest 1:30 between sets.
B. Complete the following of:
4 Minutes of Airdyne
3 Minutes of Burpees
2 Minutes of Step Ups on Box
1 Minute of Row
B. Fitness Phase
Bend CP + Upper Body Push Vertical + Lactate Based
A. 1 Snatch Grip Deadlift + 1 Mid Thigh Snatch(Squat or Power) x 4 sets, rest 2-3 minutes between sets.
B. Push Press, 4-6 repetitions x 4 sets, rest 2-3 minutes between sets.
C. 5 Rounds of the following:
7 Power Cleans @ 115 lbs/75 lbs, 95/65 lbs
7 Lateral Burpees
As Fast As Possible
C. Competition Phase
Squat Intense + Snatch Moderate + Overhead Squat Intense
A. Overhead Squat, work to a 1 rep max.
B. Snatch, 1 rep x 6 sets @ 85%, rest 1:30 between sets
C. Clean and Jerk, 1 rep x 6 sets @ 85%, rest 1:30 between sets.
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