*Vagabond Olympic Lifting Class on Monday, December 2nd @ 6:35 pm. CLICK HERE FOR WORKOUT.*

*Vagabond of the Month for December. CLICK HERE TO READ BIO*

Vagabond CrossFit On Ramp Beginners Class Starts Monday, December 9th, 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.*

*We will be running Specials for our Beginners Class in December and January. The cost of the Beginners will be only $99.*

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, December 9th, 2013. There are no more than 5-6  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 vbcrossfit@gmail.com 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.

Before + After of Rob Vicente(30 Days Clean Eating + Consistency at Vagabond)

I. Dynamic and Mobility Prep Warm-Up:
Competition Phase Prep
3 minutes of zone 1 work
+
3-5 minutes of:
back extensions
double unders
snatch balance
+
shoulder mobility x 5 minutes
+
Lifestyle + Fitness Phase Prep
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 face pulls
5 goblet squats
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Press Intense/Single Leg Moderate + Aerobic Tester
A1. Push Press @ 11×1, 3 reps x 5 sets, rest 1:30 between sets.
A2. DB Box Step Ups @ 11×1, 6-8/each leg x 5 sets, rest 1:30 between sets.
B. 3 Rounds for time of the following:
10 DB Push Press @ moderate weight
15 DB Front Squats @ moderate weight
20 Calorie Row
25 Sit Ups
B. Fitness Phase
Bend CP + Upper body Push Vertical + Lactate Based
A. High Hang Power Clean x 1 rep + Mid Thigh Power Clean x 1 rep x 4 sets, rest 2 minutes.
Work to a moderate cluster for this set
B. Strict Press @ 20×1, 4-5 reps x 3 sets, rest 2 minutes between sets.
C. 3 Sets of the following:
20 Second Hang Clean @ 95/65
20 Second Burpee
20 Second Airdyne Sprint
Rest 3 minutes between sets
C. Competition Phase
Snatch Intense + Squat Moderate(Front Squat) + MAP(30/30)
A. Power Snatch, work to a heavy cluster of 1.1, no more than 6 sets. Rest as needed between sets. 10 seconds of rest between clusters.
B. Front Squats @ 20×1, 78%, 4 reps x 4 sets, rest 2-3 minutes between sets.
C. 7 Sets of the following:
20 Seconds of Hang Power Snatch @ 95/65
rest 20 seconds
40 Seconds of Lateral Burpees
rest 40 seconds
60 Seconds of Airdyne @ Moderate Effort
rest 60 seconds
Post Comments to Nutrition Page.