"Vagabond Olympic Lifting Class, New 10:00 am Saturday Class, Vagabond X-Mas Party and The Breakdown of Phase Training"(12.4.2012)
*Vagabond Olympic Lifting Class on Tuesday, December 4th @ 6:35 pm. CLICK HERE FOR WORKOUT.*
*Vagabond will now be offering a 10:00 am Saturday Group Class, so our schedule will now be 9:00 am and 10:00 am every Saturday.*
Vagabond CrossFit On Ramp Beginners Class Starts Monday, December 10th, 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 December 10th. 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 Christmas Party on Saturday, December 22nd, 2012*
We will be hosting our First Vagabond Christmas Party on Saturday, December 22nd @ 7:00 pm. Our host will be Tim Carney, member of Vagabond and good friend. Tim has offered his beautiful home for our use for the Vagabond Christmas Party, and the event will be catered with food and drinks. All Vagabonds are strongly encouraged to attend, and we look forward to spending our Holiday Weekend with our Second Family. Please mark this date on your calendar for future reference. The address of the location is 50 Priscilla Road in Easton, Massachusetts.
I. Dynamic and Mobility Prep Warm-Up:
7 Minutes of Thor Mobility
*Use Foam Roller @ upper shoulders, lats, and delts*
3 Rounds of Increasing Intensity @ 70%, 80%, 90% of:
50 Single Unders
10 Kettlebell Swings
100 Meter Run
II. Phases Strength and Conditioning:
A. Lifestyle Phase:
Static Core/Scap + Running MAP Based + Low %’s
A1. Plank Holds(On Elbows) x 45 seconds x 3 sets, rest 45 seconds.
A2. Single Arm DB Arm Shoulder Press @ 30×0, 6-8 reps/each arm x 3 sets, rest 45 seconds.
B. Five Sets of the following:
15 Unbroken Kettlebell Swings, Rest 30 seconds, Run 200 Meters, Rest 30 seconds, 15 Step Down Box Jumps, Rest 1:00 minute.
B. Fitness Phase:
Rotational Core/Scap + Rowing MAP Based + Low %’s
A1. Russian Plate Twists, 15-20 repetitions x 3 sets, rest 45 seconds.
A2. Single Arm KB Row @ 41×1, 6-8 reps/each arm x 3 sets, rest 1 minute.
B. 10 Sets of the following of Rowing:
30 Seconds @ 85%
30 Seconds @ 50%
Rest 5 Minutes
C. 10 Sets of the following of Wall Balls:
30 Seconds on
30 Seconds off
C. Competition Phase:
Lactate Endurance Tester + MAP(Single Modality)
Complete the following for time as fast as possible of:
Row 150 meters
20 Kettlebell Swings @ 55 lbs
Row 150 Meters
Go Hard and Do Not Worry About Anything Else
Rest as needed
20 Sets of the following Airdyne Work:
85% @ 30 seconds
50% @ 30 seconds
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