*Vagabond Breast Cancer Awareness Fundraiser/Workout on Saturday, February 9th, 2013*

(All who are participating in workout, a recommended $20 donation is strongly encouraged to participate in the workout.)

*This workout will also be in honor of our fellow Vagabond and member, Robin Johnson Taylor, who is battling Breast Cancer for the second time in her life.*

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.

*Vagabond Yoga Class on Wednesday, January 16th @ 7:35 pm.*

I. Dynamic and Mobility Prep Warm-Up:
2 minutes of agility ladder:
+
4-5 minutes of mobility
ankles, hips, upper back, etc.
+
3-5 minutes of workout prep
banded good mornings x 5 reps
strict press( light barbell) x 5 reps
row 150 meters
wall angels x 5 reps
push press(light barbell) x 5 reps
II. Phases Strength and Conditioning:
A. Lifestyle Phase:
Bend/Upper Body Push + Posterior Chain/Upper Body Pull + KB/Burpee Burner
A1. Deadlift @ 30×1, 6-8 reps x 3 sets, rest 1:30.
A2. Strict Push Ups @ 30×0, AMRAP(-2) x 3 sets, rest 1:30.
(-2 means you go to almost failure, but two reps shy of that Failure Point.)
B1. Back Extensions @ 30×0, 10-12 reps x 3 sets, rest 1 minute.
B2. Strict Pronated Pull Ups @ 30×1, 4-6 reps x 3 sets, rest 1 minute.
People who cannot perform Strict Pull Ups, you must perform Negative Pull Ups @ 30×1, 3-4 reps x 3 sets, please ask coach to assist you up. After completing one set of negative pull ups, then perform 10 bicep curls @ 30×0, then rest.
C. For Time of the following:
18 Burpees
24 Kettlebell Swings
12 Burpees
16 Kettlebell Swings
9 Burpees
12 Kettlebell Swings
B. Fitness Phase:
Squat Intense + Single Leg/Upper Body Pull + Scap/Core
A. High Bar Back Squat @ 30×0, 6-8 reps x 3 sets, rest 2 minutes.
B1. DB Split Squats @ 20×0, 8-10/each leg x 3 sets, rest 1 minute.
B2. Kipping Pull-Ups, 10-15 reps x 3 sets, rest 1 minute.
C1. DB Trap 3 Raise @ 30×0, 6-8 reps x 3 sets, rest 1 minute.
C2. Rotational Med Ball Twists(Feet Touching Ground for Stability), 12/each side x 3 sets, rest 1 minute.
C. Competition Phase:
Maximum Aerobic Power Sessions(Two to One Ratio)
8 Minutes of the following @ 80% of:
20 Calorie Airdyne
10 KB Thrusters @ 35/18 lbs
5 Plate Burpees
Rest 4 minutes
8 Minutes of the following @ 80% of:
250 Meter Row
10 KB Cleans @ 35 lbs/18 lbs
5 Plate Burpees
Rest 4 minutes
8 Minutes of the following @ 80% of:
Run 200 Meters
10 KB Walking Lunges @ 35/18
5 Plate Burpees
Done
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