"Vagabond Schedule for Memorial Day Weekend"(5.23.2014)

*Vagabond Memorial Day Weekend Schedule*

1. Saturday, May 24th, 2014: 9:00 am Lifestyle + Fitness Phase Class

2. Saturday, May 24th, 2014: 10:00 am Competition Phase Class

3. Sunday, May 25th, 2014: 8:00 am Circuit Training Class + 9:00 am to 11:00 am Open Gym Format

4. Monday, May 26th, 2014: 9:00 am Group Class + Heats Posted By Saturday Night

Vagabond CrossFit On Ramp Beginners Class Starts Monday, June 2nd, 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, June 2nd, 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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I. Dynamic and Mobility Prep Warm-Up
Lifestyle + Fitness Phase Prep
3 minutes of z1 work
+
3-5 minutes of mobility work
Coach’s Option
+
3-5 minutes of workout prep
row 100 meters
push ups x 3 reps
air squats x 5 rep
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Bend Intense/Core + Row MAP Based
A1. Deadlift, 4 reps x 4 sets, rest 1 minute.
A2. AB Wheel Roll-Outs, 8-12 reps x 4 sets, rest 1 minute.
B. 15 Minute AMRAP of the following:
200 Meter Row
10 Goblet Squats
200 Meter Row
10 Box Jumps
B. Fitness Phase
Squat Intense +Upper Body Pull/Upper Body Push COND. + Posterior Chain
A. High Bar Back Squat @ 30×1, 4-6 reps x 3 sets, rest 2-3 minutes between sets.
B1. DB Bent-Over Row @ 31×1, 4-6 reps/each arm x 4 sets, rest 1 minute.
B2. Heavy DB Bench Press Incline(Use two 45 lbs plates) @ 20×1, 6-8 reps x 4 sets, rest 1 minute.
C1. AMRAP Push-Ups, 25 seconds x 4 sets, rest 20 seconds.
C2. Row @ 100%, 30 seconds x 4 sets, rest 2 minutes between sets.
C. Competition Phase
Press Intense +Upper Body Pull + Upper Body Push + Barbell Row Pull/Upper Body Push Vertical
A. Strict Press, 4.3.2.4.3.2, rest 2-3 minutes between sets.
B. Weighted Mix Grip Pull-Ups @ 30×1, 3-4 reps x 3 sets, rest 1-2 minutes between sets
C. Close Grip Bench Press @ 21×1, 4 reps x 4 sets, rest 2-3 minutes between sets.
D1. Barbell Inverted Row loaded with chains @ 31×1, 6-8 reps x 4 sets, rest 1:30 between sets.

D2. AMRAP Ring Dips 25 seconds x 4 sets, rest 1:30 between sets.
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