"Vagabond Summer Party: This Upcoming Saturday, July 12th + Next Beginners Class: Monday, July 14th"(7.8.2014)

*Vagabond Second Annual Summer Party at the Flynn’s Family Farm*

Saturday, July 12th @ 4:00 pm Start time

(Click Here for Directions and Information)

You’re invited to the Annual Family Summer Vagabond BBQ hosted by Jess and Sean Flynn and located at their gorgeous farm at 492 Bay Road. There will be lots of grilling, yard games, pool fun and good times! Please join this event if you can make it and note anything you’re bringing (food, plates, booze, etc…). Kids are welcome until sundown!

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.

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I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 Minutes of the Zone 1 Work
3-5 Minutes of:
Coach’s Option
3-5 Minutes of the following:
Row 100 Meters
5 goblet squats
Run 100 Meters
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Maximum Aerobic Power Sessions
4 Sets of the following:
Airdyne 60 Seconds Moderate Pace, rest 2 minutes between sets
Think Aerobic + Long Pace
Rest 5 Minutes
10 Minutes of the following:
12 Walking Lunges
Row 250 Meters
12 Air Squats
Rest 5 Minutes
4 Sets of the following:
Airdyne 60 Seconds Moderate Pace, rest 2 minutes between sets.
B. Fitness Phase
Maximum Aerobic Power Session
10 Rounds of the following:
12 DB Power Snatch(6/each sider alternating)
8 Step Down Box Jumps
15 Double Unders
If you cannot do double unders, then perform 125 meters of rowing.
C. Competition Phase
Clean and Jerk Intense + Deadlift/Press + Lactate or CP Grinder Effort
A. Power Clean + Split Jerk @ 83% Cluster, 1.1.1 x 4 sets, rest 2-3 minutes between sets.
B. Deadlift @ 70%, 2 reps x 8 sets, rest 30 seconds between sets @ 32×1
Concentrate on speed of pull movement
C. KB Strict Press @ 32×1, 4-6 reps x 4 sets, rest 1:30 between sets.
D. 10-9-8-7-6-5-4-3-2-1- of the following:
Russian Kettlebell Swings @ 96-108 lbs for men/70 lbs for women
Squat Clean @ 165 lbs/105 lbs for 10-9-8/185/115 lbs for 7-6-5/205/135 lbs for 4-3-2-1
Box Jumps @ 30/24 inches Step Down
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