"Vagabond Tester Day and Marathon Sports Showcase"(7.27.2012)
*Vagabond CrossFit On Ramp Beginners Class Starts Monday, August 20th, 2012. Contact us for more information and to sign up.*
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 August 20th . There are no more than 6-9 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. Claases fill up quickly, so contact us as soon as possible to reserve your spot today.
Click HERE for Pricing Page and Summer Specials for the Beginner’s Class.
*Marathon Sports and Vagabond Team Up*
Vagabond will be at Marathon Sports on Friday, August 24th for their Grand Opening between 4 pm and 7 pm. We will be setting up a table and also putting displays of workouts for all people who interested in our program. We are asking anyone who wants to participate in this event, to either email us or leave a comment on the Vagabond Nutrition Page to say you are in for the Display Workouts. Any help in participating in the workouts will be greatly appreciated, and we will need people to perform simplified workouts to showcase our gym to the community. Please let us know if you are willing to come to Marathon Sports on that day and give VAGABOND a helping hand in a workout!
I. Dynamic and Mobility Prep Warm Up:
5 minutes of movement prep work
2 rounds of
db external rotation x 5/each side
wall angels x 10
wall squat x 5
Shoulder Prep for Bench Press
II. Lifestyle Phases Strength and Conditioning:
A. Fitness Phase: Level 1 and Level 2
A. Close Grip Bench Press, find a 1 rep max, Time Limit 15 Minutes @ 30×0.
B. Vagabond Tester: Roll Call
21-15-9 of the following:
Thrusters @ 95/65, 75/55, 65/35
B. Competition Phase:
A. Find a 1 Rep Max High Bar Back Squat, 15 minute time limit.
B. 10 sets of 1 @ snatch, first 5 sets @ 60%, last 5 sets @ 70%, rest 1 minute between sets.
C. 10 sets of 1 @ clean and jerk, first 5 sets @ 60%, last 5 sets @ 70%, rest 1 minute.
D1. Ring Push Ups @20X0, 8-12 reps x 3 sets, rest 2 minutes.
D2. Weighted Supinated Pull Ups @ 30×0, 2-3 reps x 3 sets, rest 2 minutes.
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