"Vagabond Olympic Lifting Class + Vagabond Food Drive This Week"(11.18.2013)

*Vagabond Olympic Lifting Class on Monday, November 18th @ 6:35 pm. CLICK HERE FOR WORKOUT.*

Vagabond Thanksgiving Food Drive to Support the Easton Food Pantry

Attention all Vagabonds- let’s give back this Thanksgiving and support our community.  Join us for a charitable work out on Saturday November 23rd at 9AM to support the Easton Food Pantry. You will notice a HUGE stack of brown grocery bags on the front desk- please take one (or more!) and fill it up  with groceries to help a family in need this Thanksgiving. Please come to the workout with your grocery bag as a donation to this amazing organization! About the Food Pantry: Since 1978, The Easton Food Pantry has been dedicated to providing food to our neighbors in times of need. As long as there are hungry people in our community, our doors and hearts will be open to help.

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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 [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.

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I. Dynamic and Mobility Prep Warm-Up:
Competition Phase Prep
3 minutes of zone 1 work
+
3-5 minutes of the following
sots press x 3
snatch balance x 3
strict pull ups x 3
run 100 meter
+
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
goblet squats @ 21X1 x 5s
strict push up @ 31×1 x 5 reps
face pulls x 5 reps
run 100 meters
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Press Intense/Single Leg Moderate + Aerobic Tester
A1. Strict Press @ 20×1, 5 reps x 4 sets, rest 2 minutes between sets.
A2. DB Split Squats @ 20×1, 6-8 reps/each x 4 sets, rest 2 minutes between sets.
B. AMRAP 12 Minutes of the following:
Row 200 Meters
7 Burpees
B. Fitness Phase
Bend CP + Upper body Push Vertical + Lactate Based
A. Power Snatch Cluster, 1.1.1, work to a moderate to heavy cluster of 1.1.1(12 Minute Time Limit)
B. Heavy DB Bench Press, @ 20×1, 6-8 reps x 4 sets, rest 2 minutes between sets.
C. For Time of the following at fast pace:
10-8-6-4-2 of:
Power Cleans @ 95/65 @ Go Hard
Burpees
C. Competition Phase
Snatch Intense + Squat Moderate(Front Squat) + MAP(30/30)
A. Power Snatch, touch n go 3 rep heavy. 12-15 Minute Time Limit.
No Dropping of weights
B. Front Squats @ 20×1, 73%, 5 reps x 3 sets, rest 2-3 minutes between sets.
C. 3 Sets of the following @ Moderate Effort:
30 Seconds of Hang Power Snatch @ 75/45
Rest 30 Seconds
30 Seconds of Lateral Burpees
Rest 30 Seconds
30 Seconds of Wall Balls
+
Rest 2 Minutes
+
3 Sets of the following @ Moderate Effort:
30 Seconds of Airdyne
Rest 30 Seconds
30 Seconds of Kettlebell Swings
Rest 30 Seconds
30 Seconds of Wall Balls
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