*Vagabond Yoga Class on Wednesday @ 7:35 pm*
*Vagabond Free Introduction Class Offered this Saturday, October 6th @ 10:00 am.*
All People who are interested in Vagabond, you may attend this class as an introduction to your hopeful future experience with our Strength and Conditioning Program. Vagabond Members you can invite family, friends, and anyone you know of who is interested. We will run this Free Intro only twice a month before each Beginners Class takes place. Email us to let us know you will be coming this Saturday @ 10:00 am or just show up!
*Vagabond CrossFit On Ramp Beginners Class Starts Monday, October 22nd, 2012. 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 October 22nd . 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. Claases 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.
Mobilize
I. Dynamic and Mobility Prep Warm-Up:
7 minutes of mobility prep work
*Concentrate on Upper Back, Lats, and Scap to warm up*
+
3 rounds of
x-band walk x 5
face pulls x 10
back extension x 10
push up x 10 sec. armap w/ perfect form
II. Lifestyle Phases Strength and Conditioning:
A. Fitness and Lifestyle Phase:
Press Intense + Push/Core/Bend
A. Close Grip Bench Press @ 20×1, 3.3.2.2.2, rest 2 minutes between sets.
B. 4 Sets of the following:
Against x 3 Minutes Clock Perform the following Movements:
12 DB Push Press
9 Sit Ups
6 Kettlebell Swings
*Rest 2:00 Minutes between sets.*
*Where you stop after the 3 Minutes is where you pick up and start again, when the clock is reset and you go again!*
B. Competition Phase:
Aerobic Power Tester
4 Rounds of the following:
1000 m Row
15 Pull Ups
15 Wall Balls
15 Burpees
Post Results to Comments.