*Vagabond Yoga Class on Wednesday, September 5th @ 7:35 pm.*
*Vagabond CrossFit On Ramp Beginners Class Starts Monday, September 10th, 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 September 10th . 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.
*Garage Games Competition this Weekend @ CrossFit New England in Natck*
We will be having some Vagabonds representing our gym at the Garage Games in Natick at CrossFit New England. We will be meeting at 7:00 am at Vagabond to head up to the Competition Area for all competitors, and anyone else can meet us at Vagabond at this time. Also, we will be holding our 9:00 am Class time on Saturday, and you guys can head up after the 9:00 am class on Saturday as well. All Vagabonds are encouraged to come and cheer on their fellow gym members, as they would all appreciate your support and cheering voices.
The address is the following:
CrossFit New England
15 Tech Circle, Natick, MA 01760
Box Squats
I. Dynamic and Mobility Prep Warm-Up:
5-7 minutes of mobility prep work
+
2 rounds of
banded good mornings x 5
GH Raises x 5
wall angels x 5
dips or dip holds x 5/10 sec.
+
1 Way Shoulder Stretch
II. Lifestyle Phases Strength and Conditioning:
A. Lifestyle and Fitness Phase:
Press Intense + Scap/Core + Bend/Push Battery
A. Push Press Wave Loading, 3.2.1.3.2.1, rest 2 minutes between sets. This is wave loading, so an example of this would be 185-195-205-185-195-205
B1. Hang Power Clean @ 5 tough reps x 5 sets, rest 20 seconds.
B2.Box Jumps @ 10 reps x 5 sets, rest 30 seconds.
B3. Handstand Push Ups x 5-7 reps x 5 sets, rest 1 minute
People can scale to abmat range of motion handstand push ups, hand release push ups, or regular push ups @ 6-10 reps w/ knees or slingshot.
C1. Strict Ring Rows @ 30×1, 8-10 reps x 3 sets, rest 1:30
*Fitness Phase Level 2 People can either add weight to this movement and/or increase difficulty by using a box, where they can place their feet.
C2. Side Bridges x 30 seconds x 3 sets/each side, rest 1:30
*Scale to Knee Side Bridges..*
B. Competition Phase:
MAP High Percentage: 7 Minutes on/7 Minutes off x 5 sets
7 Minutes of the following:
15 Thrusters @ 75/45
15 Burpees
Run 400 Meters
Rest 7 Minutes
7 Minutes of the following:
15 Wall Balls
15 Box Jumps
Run 400 Meters
Rest 7 Minutes
7 Minutes of the following:
10 Hang Power Snatch @ 95/65
5 Toes to Bar
Run 400 Meters
Rest 7 Minutes
7 Minutes of the following:
10 Push Jerk @ 115/75
20 Double Unders
Run 200 Meters
Rest 7 Minutes
7 Minutes of the following:
Row x Cal AMRAP
Post Results to Comments.