"Vagabond Schedule for this Weekend"(7.17.2014)

*Schedule for the Vagabond Weekend*

1. Saturday, July 19th: 8:00 am Lifestyle + Fitness Phase Class

2. Saturday, July 19th: 10:15 am Competition Phase

3. Saturday, July 19th: 9:15 am Vagabond Health Athlete Versus Performance Athlete

4. Sunday, July 20th: 9:00 am to 11:00 am Open Gym

5. Sunday, July 20th: 10:00 am Powerlifting Class

Vagabond CrossFit On Ramp Beginners Class Starts Monday, August 4th, 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, August 4th, 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:
3 Minutes of Zone 1 Work
3-5 Minutes of the following:
Hip Mobility + Shoulder Mobility
4-6 Minutes of the following:
Row 100 Meters
Run 100 Meters
10 Goblet Squats @ 30×1
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Lactate Work Mono + Moderate Aerobic Session
4 Sets of the following:
45 Seconds Hard on Airdyne, rest 4 minutes between sets.
rest 8 minutes
12 Minutes of the following:
Row 200 Meters
5 Air Squats
10 Walking Lunges
Run 100 Meters
B. Fitness Phase
Maximum Aerobic Power Sessions(Start Week 11 of Lifestyle Phase)
12 Minutes of the following:
Row 250 Meters
10 Wall Balls
5 Box Jumps
Rest 5 Minutes
12 Minutes of the following:
Run 200 Meters
10 Kettlebell Swings
5 Burpees
C. Competition Phase
Jerk Intense + Upper Body Pull/Posterior Chain + Aerobic Efforts: Mixed Modal
A. Push Press Cluster, 76%, x 3 sets, rest 2 minutes between sets.
B1. Tripod DB Bent Over Row @ 31×1, 3-5 reps x 5 sets/each side, rest 90 seconds.
B2. Romanian Deadlifts @ 85% of best clean, 2 reps x 5 sets, rest 90 seconds between sets.
C. On the Minute, Every Minute x 8 Minutes:
Odd Minute: 15 Kettlebell Swings Unbroken @ 70 lbs/53 lbs
Even Minute: 8 Unbroken Chest to Bar Pull-Ups
2-3 Minutes
On the Minute, Every Minute x 8 Minutes:
Odd Minute: 18 Unbroken Wall Balls @ 20/14 lbs
Even Minute: Row 150 Meters-200 Meters @ hard pace
2-3 Minutes
On the Minute, Every Minute x 8 minutes:
Odd Minute: 10 Box Jumps Step Down @ 30 inches/24 inches
Even Minute: 12-15 Calorie Airdyne
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