"Vagabond Schedule for Saturday + Vagabonds Take Part in Local Competition + Next Beginners Class"(8.23.2014)

*Schedule for Weekend at Vagabond CrossFit*

1. Saturday, August 23rd, 2014: 7:30 am-9:45 am Competition Phase Class

2. Saturday, August 23rd, 2014: 9:00 am Lifestyle Phase + Fitness Phase Class

3. Saturday, August 23rd, 2014: CrossFit Newton Competition, 9 am to 5 pm

Vagabond CrossFit On Ramp Beginners Class Starts Monday, September 8th, 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, September 8th, 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 + Competition Phase Prep
3 minutes of z1 work
+
3-5 minutes of mobility work
*foam roll thor spine + lumbar spine*
+
3-5 minutes of workout prep
goblet squats x 5 reps
wall angels x 5 reps
airdyne 7 cals
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Partner Workout/Community Builder
Teams of Two Complete the following:
Switching Every 30 Seconds, the partner must complete the full movement before moving onto the next stage:
125 Goblet Squats or Wall Balls
125 Abmat Sit-Ups
125 Calories on Airdyne
125 Box Jumps
B. Fitness Phase
Partner Workout/Community Builder
Teams of Two Complete the following:
Switching Every 30 Seconds, the partner must complete the full movement before moving onto the next stage:
125 Goblet Squats or Wall Balls
125 Abmat Sit-Ups
125 Calories on Airdyne
125 Box Jumps
C. Competition Phase
Oly Pulls + Oly Pulls + Aerobic Moderate %
4 Sets of the following @ 80% of:
200 Meter Run
40 Double Unders
6 Hang Power Snatch @ 115 lbs/75 lbs
12 Lateral Burpees
15 Box Jumps @ 24/20 inches
250 m Row
Rest 4 minutes between sets
Keep this at 80% for all sets, not max effort
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