"Vagabond Schedule for Columbus Day + Vagabond Beginners Class: October 20th"(10.13.2014)
*Schedule for Monday, October 13th for Columbus Day*
9 am Group Class, 10 am Group Class, 11 am to 600 pm Open Gym
Vagabond CrossFit Beginners Class Starts Monday, October 20th, 2014. 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, October 20th, 2014. 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.
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*Congrats to these Three Ladies for their great performance at the Fall FreeSome*
I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
3-5 minutes of coach option
3-5 minutes of the following:
run 100 meters
5 indian push-ups
5 goblet squats
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Squat Intense/Upper Body Pull + Aerobic % Work
A1. Front Squat @ 30×1, 4 reps x 5 sets, rest 1:30 between sets.
80% of your 3 rep max front last week
A2. Pronated Pull-Up, 6-8 reps x 5 sets, rest 1:30 between sets.
Advanced: Pronated Pull-Ups, 6-8 reps
Intermediate: Negative Pronated Pull-Ups 4-5 reps or Cluster, 126.96.36.199
Beginner: Ring Rows, 8-10
B. 3 Sets of the following:
20 Calorie Row
10 DB Push Press
Rest 90 seconds between sets
B. Fitness Phase
Oly Intense + Squat Intense Iso-3rd Week/Upper Body Push + AMRAP High %
A. Front Squat @ 30×1, 4 reps x 5 sets, rest 2 minutes between sets.
80% of your 3 rep max from last week
B1. DB Walking Lunges @ 11×1, 6/each leg x 3 sets, rest 1 minute between sets.
B2. Close Grip Bench Press @ 3-4 reps x 3 sets, rest 1 minute between sets.
C. AMRAP 10 Minutes of the following:
12 Wall Balls
8 Box Jumps
4 Toes to Bar
C. Competition Phase
Back Squat Intense + Snatch Moderate + Clean and Jerk Moderate + Upper Body Pull/Single Leg + Gymnastics Based Grinder
A. High Bar Back Squat @ 20×1, 3 reps x 5 sets @ 80%, rest 2-3 minutes between sets.
B. Squat Snatch of the following weights:
75% x 1 rep, every 30 seconds x 2 minutes(4 total reps), 80% x 1 rep, every 60 seconds x 4minutess(4 total reps), 85% x 1 rep, every 90 seconds x 3 minutes(2 total reps)
C. Clean and Jerk of the following weights:
75% x 1 rep, every 45 seconds x 3 minutes( 4 total reps), 80%, every 60 seconds x 4 minutes( 4 total reps), 85%, every 90 seconds x 3 minutes(2 total reps)
D. On the Minute, Every Minute x 10 Minutes of the following:
Odd Minutes: 2-3 Muscle-Ups
Even Minutes: 4 each/leg heavy front rack walking lunges
Rest 3 Hours
10 Sets of the following:
30 Seconds of Hang Power Snatch @ 95/65 lbs
rest 30 seconds
30 Seconds of Lateral Burpees
rest 30 seconds
30 Seconds of Airdyne @ High Effort Aerobic Pace
rest 30 seconds
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