"Vagabond Schedule for Weekend + Next Beginners Class"(6.28.2014)

*Schedule for Weekend at Vagabond CrossFit*

1. Saturday, June 28th, 2014: 9:00 am Lifestyle + Fitness Phase Class

2. Saturday, June 28th, 2014: 10:00 am Competition Phase Class

3. Sunday, June 29th, 2014: 8:00 am Vagabond Circuit Training Class

4. Sunday, June 29th: 2014: 9:00 am to 11:00 Open Gym

5. Sunday, June 29th, 2014: 10:00 am Vagabond Powerlifting Class.

Vagabond CrossFit On Ramp Beginners Class Starts Monday, July 14th, 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, July 14th, 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.

Click Here to Contact Us 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
+
4-5 Minutes of the following:
Run 100 Meters
10 Face Pulls
5 Air Squats @ 32×1
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Partner Workout/Community Builder
Teams of Two Complete the following:
Run 400 Meters or Row 500 Meters
25 Burpees
Both Do this at same time, you move on when both finish Run 400 meters and 25 burpees
+
then right into the following as a team:
150 Wall Balls total as a team or Goblet Squats
Switch off as you see fit, just complete 150 Wall Balls as a team
+
Teams of Two Complete the following:
Run 400 Meters or Row 500 Meters
25 Burpees
Both do this at same time, you finish when both complete run 400 meters and 25 burpees
B. Fitness Phase
Partner Workout/Community Builder
Teams of Two Complete the following:
Run 400 Meters or Row 500 Meters
25 Burpees
Both Do this at same time, you move on when both finish Run 400 meters and 25 burpees
+
then right into the following as a team:
150 Wall Balls total as a team or Goblet Squats
Switch off as you see fit, just complete 150 Wall Balls as a team
+
Teams of Two Complete the following:
Run 400 Meters or Row 500 Meters
25 Burpees
Both do this at same time, you finish when both complete run 400 meters and 25 burpees
C. Competition Phase
Oly Pulls + Oly Pulls + Aerobic Moderate %
A. Snatch Pull Cluster @ 105%, 1.1 x 4 sets, rest as needed between sets.
B. Muscle Snatch, moderate weight, concentration turnover, arm speed, 1 reps x 10 minutes, every minute on the minute x 10 minutes.
C. 4 Sets of the following @ High Aerobic Effort:
400 Meter Run
9 Thrusters @ 105/70 lbs
12 Chest to Bar Pull-Ups
15 Box Jumps Overs @ 24/20 inches
Rest 4 minutes between sets
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