*Labor Day Weekend Schedule*
Sunday, September 2nd: 8:30 am Vagabond Running Club
9:00 am to 11:00 am Open Gym Format
10:00 am Vagabond Powerlifting Class
9:00 am to 10:00 am Garage Games Competitors Meeting and Review of Workouts
Monday, September 3rd: 9:30 am CrossFit Group Class and Open Gym Format from 10:30 am to 12:00 pm
*Vagabond CrossFit On Ramp Beginners Class Starts Monday, September 10th, 2012. Contact us for more information and to sign up.*
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 September 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.
Aimee
I. Dynamic and Mobility Prep Warm-Up:
Coaches Option x 7 to 10 Minutes
II. Lifestyle Phases Strength and Conditioning:
A. Lifestyle and Fitness Phase:
Three Rounds for time of the following:
Row 500 Meters
10 Push Press @ 95/65
15 Box Jumps @ 24/20
*You can perform this workout on the board, and/or Make-Up Workout from the Week during Open Gym Format.*
B. Competition Phase:
Rest Day
C. Vagabond Powerlifting Class @ 10:00 am:
A.Warm Up 10 Minutes of the following:
100 Yard Sled Pull
Men 45lbs
Woman 25lbs
Band Pulls x20
Lateral Band Movement x10 each way
B.Strength Movements of the Day:
A.Heavy Box Squat’s
Working to a heavy set of 1-3 reps
B.Speed Bench with red and purple bands as well as 3Block bench 50-60% of Best Bench
10 sets of two
C. Complete the following:
Prowler Pushes, Drop Sets 3 Sets
Men 3 45lb plates 20m, 2 45lb plates 30m, 1 45lb plate 40m
Women 3 25lb plates 20m, 2 25lb plates 30m, 1 25lb plate 40m
Band Pulls Max reps 3 sets
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