"Vagabond Olympic Lifting Class and Halloween Party this Saturday"(10.23.2012)
Day 9 of the Vagabond No Grain Challenge!
*Vagabond Olympic Lifting Class on Tuesday, October 23rd @ 6:35 pm. CLICK HERE FOR WORKOUT.*
*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.
*Vagabond Halloween Party this Saturday, October 27th, 2012 from 6:00 pm to 11:00 pm*
We will be having our Second Annual Vagabond Halloween Party at the Vagabond Facility. All family and significant others are pleasantly invited. Costumes are very important and it will be BYOB. Please mark this on your calendar as important, and let’s have another great party with our Vagabond Community!
Powerlifting Class on Sundays
I. Dynamic and Mobility Prep Warm-Up:
7 minutes of mobility prep
*ankles, hips, upper back, t-spine
+
4 Minutes of the following:
x-band walks x 5 reps/each side
strict push ups x 3 reps
air squats x 5 reps
double unders x 10 reps
II. Lifestyle Phases Strength and Conditioning:
A. Fitness Phase:
MAP Low Percentage Training: 8 Minutes on x 5 minutes off x 3 sets
8 Minutes @ 80% of the following:
5 each/arm KB Snatches
5 Toes to Bar, Leg Raises, or Knee Raises
15 Double Unders or 30 Single Unders
Rest 4:00 Minutes
8 Minutes @ 80% of the following:
5 Burpees
5 Step Down Box Jumps
Run 100 Meters
Rest 4:00 Minutes
8 Minutes @ 80% of the following:
15 Russian Kettlebell Swings
Row 250 Meters or Airdyne x 15 Cals
B. Competition Phase:
Lactate Endurance Tester + MAP Low Percentage
A. AMRAP 8 Minutes of the following:
8 Thrusters @ 115 lbs
8 Chest to Bar Pull Ups
8 Lateral Burpees
+
Rest 15 minutes
+
B. Complete the following on the Rower:
10 Sets of:
1 Minute @ 80% @ 2000 meter row pace(take 10 seconds off time)
1 Minutes @ 50% @ 2000 meter row pace(take 20 seconds off time)
Post Results to Comments.