*Vagabond Yoga on Wednesday, February 27th @ 7:35 pm*

*Breast Cancer Charity Workout on Saturday, March 2nd, 2013 @ 9:00 am*

 Reminder this fundraiser is for a great cause and also in honor of our own Vagabond, Robin Johnson Taylor, who is going through her second bout with breast cancer. We encourage as many Vagabonds to attend this charity workout for the benefit of this great organization, and also to show support for our own Vagabond!  Please CLICK HERE to see more information about the Ellie Fund, in which we will be supporting during this fundraiser. We are asking all Vagabonds to show their support, and are recommending if you plan on attending, then please think about making a $20 donation towards the Vagabond Goal.

Vagabond CrossFit On Ramp Beginners Class Starts Monday, March 25th, 2013. 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, March 25th, 2013. There are no more than 4-6  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 for Pricing Page and Specials for the Beginner’s Class.

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
+
3-5 minutes of mobility work
*hips and lower back*
+
3-5 minutes of movement prep
wall squats x 5
good mornings(banded) x 5
face pulls x 5
Airdyne x 10 Cals or Row x 15 Pulls
II. Phases Strength and Conditioning:
A. Lifestyle Phase:
Bend + Upper Body Push Testing + Posterior Chain/Upper Body Pull + Row Tester
A. Deadlift @ 30×1, 3-4 repetitions x 3 sets, rest 2 minutes between sets.
B. Upper Body Testing:
1. Beginners: Maximum Amount of Push-Ups in 1 Set @ 20×1
2. Advanced: 1 Rep Max Weighted Bar Dip: 7 Minute Time Limit
This is a Vagabond Spreadsheet Workout. Please write results into Vagabond Tracking System
C1. Back Extensions @ 30×0, 10-12 repetitions x 3 sets, rest 1 minute between sets.
C2. Strict Pronated Pull Ups @ 30×1, 4-6 repetitions x 3 sets, rest 1 minute between sets.
People who cannot strict pull ups will perform Negative Pull Ups or Weighted Negative Pull Ups and Bicep Curls. So 3-4 reps of Negative Pull Ups, and then Bicep Curls, 10-12 reps x 3 sets.
D. Conditioning Tester:
Row 500 Meters For Time Trial
This is a Vagabond Spreadsheet Workout. Please write results into Vagabond Tracking System
B. Fitness Phase:
Squat Intense + Upper Body Push Tester + Single Leg/Scap + Core
A. Front Squat @ 30×0, 6-8 repetitions x 3 sets, rest 2 minutes between sets.
Go up in weight from February 13th, 2013
B. Upper Body Testing:
1. Beginners: Maximum Amount of Push-Ups in 1 Set @ 20×1
2. Advanced: 1 Rep Max Weighted Bar Dip: 7 Minute Time Limit
This is a Vagabond Spreadsheet Workout. Please write results into Vagabond Tracking System
C1. DB Walking Lunges @ 11×1, 8/each leg x 3 sets, rest 1:30
C2. Banded Tricep Extensions @ 41×1, 6-8 repetitions x 3 sets, rest 1 minute.
D. Knees to Elbows @ 11×1, 6-10 repetitions x 3 sets, rest 1:30 between sets.
*People Can Scale to Anchored Sit Ups, 3 sets of 12-15 reps*
C. Competition Phase:
Squat Intense + Press Intense + Gymn Prep
A. High Bar Back Squat @ 20×1 w/chains, 3-2-1-3-2-1, do not go for max, go for heavy weight, but make sure you use the same weight for each set.
B. Push Press Wave Loading, 5-4-3-5-4-3, use same weight for each wave loading set.
C. Ring Muscle Ups x 2-3 unbroken repetitions x 7 minutes, on the minute, every minute.
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