"Vagabond Olympic Lifting Class and Bayside Runner Visit"(10.16.2012)

Day 2 of the Vagabond No Grain Challenge!

*Vagabond Olympic Lifting Class  on Tuesday @ 6:35 pm. CLICK HERE FOR WORKOUT.*

*Vagabond Free Introduction Class on Saturday, October 27th @ 10:00 am. All are welcome!*

*Bayside Runner Visit on Tuesday, October 16th from 4:30 pm to 7:30 pm.*

Bayside Runner will be here on Tuesday, October 16th for a demo on Innov8′s and New Balance Minimus. These are great shoes to wear for the style of strength and conditioning that we do at Vagabond, and recommend everyone to stop by and demo some of these sneakers for free. You will also have an opportunity to buy shoes at Vagabond and get 20% from the regular price. Save the date!

*Vagabond CrossFit On Ramp Beginners Class Starts Monday, November 5th, 2012. 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 November 5th. 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. Claases 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:
7 minutes of mobility prep
*ankles, scap retraction, hips, t-spine
2 rounds of
wall squats x 5
wall angels x 5
x-band walk x 3/side
double unders x 5-10
II. Lifestyle Phases Strength and Conditioning:
A. Fitness and Lifestyle Phase:
MAP Low Percentage: 10 minutes on/5 minutes off x 3 sets @ 80% of:
10 Minutes of the following:
Row 500 Meters or Airdyne x 2 minutes and 30 seconds
10 Step Down Box Jumps
5 Hand Release Push Ups
Rest 5 Minutes
10 Minutes of the following:
Double Unders x 30 reps or 60 Single Unders
15 Sit Ups
5 Burpees
Rest 5 Minutes
10 Minutes of the following:
Run 400 Meters @ 90% effort, rest 1 minute, then complete again. Complete as many 400 meter runs within 10 minutes.
B. Competition Phase:
Lactate Endurance Tester + MAP Low Percentage
A. Complete the following for time of:
10 Thrusters @ 95 lbs
10 Bar Facing Burpees
10 Pull ups
10 Thrusters
10 Bar Facing Burpees
10 Pull Ups
As hard and fast as possible.
Rest 12 Minutes
B. Complete the following above again.
Rest as needed.
C. Perform the following on the Airdyne:
5 sets of the following:
2 Minutes @ 80% on Airdyne
2 Minutes Active Recovery and Walk
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