"Vagabond Olympic Lifting Class on Tuesday"(7.16.2013)

*Vagabond Olympic Lifting Class on Tuesday, July 16th @ 6:35 pm. CLICK HERE FOR WORKOUT.*

Vagabond CrossFit On Ramp Beginners Class Starts Monday, August 5th, 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, August 5th, 2013. There are no more than 6-8  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 Warm-Up
3 Minutes of Zone 1 Work
+
Warm up – 3 rounds of the following:
TGU x 1/side
KB Snatch x 5/each side
Butterfly Pull Up x 10 repetitions
Run 100 Meters
+
Lifestyle + Fitness Phase Prep Warm-Up
3 minutes of z1 work
+
3-5 minutes of mobility work
*ankles, hips, t-spine
+
3-5 minutes of workout prep
goblet squats x 5 reps
wall angels x 5 reps
face pulls x 5 reps
run 100 meters
II. Phases Strength and Conditioning:
A. Lifestyle Phase:
Maximum Aerobic Power Sessions
2 Sets of the following:
3 Minutes of:
5 Burpees
Run 100 Meters
Rest 2 minutes between sets
+
rest 3 minutes
+
2 Sets of the following:
3 Minutes of:
Row 500 Meters
Remaining Time Plank Hold on Elbows
Rest 2 minutes between sets
+
rest 3 minutes
+
2 Sets of the following:
3 Minutes of:
5 Burpees
Run 100 Meters
Rest 2 minutes between set
B. Fitness Phase:
Maximum Aerobic Power Sessions
2 Sets of the following:
3 Minutes of:
Run 100 Meters
5 Box Jumps
Rest 2 minutes between sets
+
rest 3 minutes
+
2 Sets of the following:
3 Minutes of:
Run 200 Meters
Remaining Time Max Meters on Rower
Rest 2 minutes between sets
+
rest 3 minutes
+
2 Sets of the following:
3 Minutes of:
5 Pull Ups
10 Airdyne Calories
Rest 2 minutes between sets
C. Competition Phase:
Core + Running MAP Based
A. Single Arm KB Walk x 30 seconds x 5 sets/each side, rest 30 seconds between sets.
B. 20 Sets of the following:
30 Seconds of 90% Effort Sprint
30 Seconds of 50% Jog
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