*Vagabond Olympic Lifting Class on Tuesday, February 5th @ 6:35 pm. CLICK HERE FOR WORKOUT.*
*Vagabond of the Month for January is Announced. Click Here to Read.*
*CrossFit Opens at Vagabond CrossFit start on Tuesday, March 6th, 2013*
This is for every Vagabond to take part in, and we had a big group sign up last year. Do not doubt yourself about signing up for this online competition. We will perform workouts here at Vagabond, and will give you something to strive for over the next two months. It is also allows each one of you to represent Vagabond in a worldwide internet competition. This is meant to have fun and also support the gym that you attend, which is aVagabond CrossFit. Please sign up and make sure you put CrossFit Vagabond as your TEAM!
Vagabond CrossFit On Ramp Beginners Class Starts Monday, February 18th, 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, February 18th, 2013. There are no more than 4-6 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:
2-3 minutes of z1 work
+
3-5 minutes of mobility work
ankles, hips, upper back, rotational work
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3-5 minutes of movement prep
wall squats
face pulls
goblet squat thruster
double unders
II. Phases Strength and Conditioning:
A. Lifestyle Phase:
Maximum Aerobic Power Sessions
Row 5 Minutes @ Zone 1 Work
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Row 30 seconds @ 85%
Row 30 seconds @ easy pace
X 20 sets
+
Row 5 Minutes @ Zone 1 Work
B. Fitness Phase:
Tuesday, February 5th, 2013:
Maximum Aerobic Power Sessions
6 Minutes of the following @ 90% of:
24 Double Unders
6 Burpees
3 Barbell Push Press @ 115/80, 95/65
Rest 3 minutes
6 Minutes of the following @ 90% of:
Airdyne x 15 Calories(Male)/12 Calories(Female) or Row 200 Meters
12 Kettlebell Swings
Rest 5 minutes and repeat.
C. Competition Phase:
CP Battery + LEND
10 Rounds for time of the following:
2 Power Cleans @ 225 lbs/135 lbs
8 Handstand Push Ups(Kipping or Strict)
+
rest 15 minutes or more is required…
+
2 sets of the following:
Row 500 meters @ 100%, rest 10 minutes, Row 500 meters @ 100%
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