"Vagabond Yoga and Vagabond Collection for Toys for Tots Donation"(12.5.2012)

*Vagabond will now be offering a 10:00 am Saturday Group Class, so our schedule will now be 9:00 am and 10:00 am every Saturday.*

*Vagabond Yoga Class on Wednesday, December 5th @ 7:35 pm*

*Toys for Tots Donations will be running until Friday, December 14th, so please bring in your final donations!*

Vagabond CrossFit On Ramp Beginners Class Starts Monday, December 10th, 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 December 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.

I. Dynamic and Mobility Prep Warm-Up:
5 Minutes of Movement Prep
*Ensure to make movements hit hamstrings and quads for warm up*
3 Rounds of the following:
10 Banded Good Mornings
10 Banded Side Steps(5/each side)
10 Air Squats
90 Degree Quad Stretch
II. Phases Strength and Conditioning:
A. Lifestyle Phase:
Squat Intense + Single Leg(Eccentric)/Upper Body Pull Cond + 3-5 Minute Burpee
A. Front Squat @ 20×0, work to a heavy single, 12 Minute Time Limit.
B1. Single Leg DB Split Squat @ 30×1, 6-8 reps x 3 sets, rest 1 minute.
B2. Strict Supinated Pull Ups @ 20×0, 6-8 reps x 3 sets, rest 1 minute.
C. 5 Minute As Many Rounds Possible of:
10 Push Press @ 75/45, 65/35
10 Burpees
B. Fitness Phase:
Bend/Push/Jump Battery
A1. Deadlift Cluster @ 80% of 1 rep max, 1.1.1 x 7 sets, rest 1 minute between sets.
Look at July 23rd for Deadlift Records
A2. Ring Dips @ 20×0, 6-8 reps(Strict) x 7 set, rest 1 minute between sets.
A3. Step Down Box Jumps @ 24 inches(Male)/20 inches(Female) x 12 repetitions x 7 sets, rest 1 minute between sets.
B. 500 Meter Row Time Trial
Compare to July 25th, 2012
Score is bodyweight divided by Average Watts on Rowing Machine
C. Competition Phase:
MAP High Percentage(4 minutes on/4 minutes off x 4 reps x 2 sets)
4 Minutes of the following:
5 Chin Over Bar Pull Ups
10 Step Down Box Jumps @ 30 inches(Male)/24 inches(Female)
5 Hang Power Cleans @ 115 lbs/75 lbs
Rest 4 Minutes
4 Minutes of the following:
25 Double Unders
20 DB Walking Lunges @ 30 lbs(Male)/15 lbs(Female)
5 Hang Power Snatch @ 95 lbs/55 lbs
Rest 4 Minutes
4 Minutes of the following:
15 DB Push Press @ 30 lbs(Male)/15 lbs(Female)
5 Toes to Bar
15 Deadlifts @ 115 lbs/95 lbs
Rest 4 Minutes
4 Minutes of the following:
Row 150 Meters
7 Burpees
Rest 10 Minutes
Repeat Sequence.
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