"Vagabond Yoga and Another Testing Day for Lifestyle and Fitness"(1.9.2013)

*Vagabond Yoga Class on Wednesday, January 9th @ 7:35 pm*

 Vagabond CrossFit On Ramp Beginners Class Starts Monday, January 28th, 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 January 28th. 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.

*Through Diligence and Preparation Comes Success*

I. Dynamic and Mobility Prep Warm-Up:
2-3 minutes of z1 work:
Row or Airdyne
4-6 minutes of mobility work:
ankles, hips, upper back
3-4 minutes of movement prep
banded good mornings x 4-5 reps
wall angels x 4-5
plank holds x 15 seconds
burpees x 2-3 reps
II. Phases Strength and Conditioning:
A. Lifestyle Phase:
Squat Intense + Single Leg/Upper Body Push Cond + 3-5 Minute Burpee Burner
A. High Bar Back Squat @ 30×0, work to a 1 rep max. Time Limit 15 Minutes.
B1. Single Arm KB Walking Lunges @ 11×1, 10/each leg x 3 sets, rest 1 minute.
B2. Single Arm DB Press @ 40×0, 8-10 reps x 3 sets, rest 1 minute.
C. For Time of the following:
Row 250 meters
20 Burpees
Row 250 meters
20 Burpees
B. Fitness Phase:
Bend Intense + Press Intense + Row Tester
A. Deadlift @ 20X0, work to a 1 Rep Maximum, 15 Minute Time Limit.
Compare to July 23rd, 2012
B. Push Press @ 11×1 Work to a 1 Rep Maximum. 15 Minute Time Limit.
Compare to August 3rd, 2012
C. Row 1000 Meters for Time.
C. Competition Phase:
MAP Low %’s
10 Minutes of the following:
Row 500 meters
5 Deadlift @ 135/95
3 Burpees
Rest 5 minutes
10 Minutes of the following:
Airdyne x 30 calories
7 Hang Power Cleans @ 95/65
3 Burpees
Rest 5 minutes
10 Minutes of the following:
15 Wall Balls
10 Kettlebell Snatch @ 35/26(5 each side)
5 Step Down Box Jumps @ 30/24
Post Results to Nutrition Page.