"Vagabond Yoga and Workout 13.4 Announced on Wednesday Night"(3.27.2013)

*Vagabond Yoga Class on Wednesday @ 7:35 pm*

*The CrossFit Opens Workout 13.4 will be announced on Wednesday Night*

The fourth workout in the CrossFit Opens will be announced on Wednesday Night at 8:00 pm. We are winding down on our journey during the CrossFit Opens, and so far has been a successful season for Vagabond CrossFit. We have seen some great performances, mixed with alot of first times. I just want to congratulate everyone so far on their hard work and dedication over the last four weeks. These are the moments that make me realize what a great community that we have, and how far we have come over the last four years, since the old garage days. I just want to say thank you for making this the best year of Vagabond’s existence, and look forward to many more in the future.

Vagabond CrossFit On Ramp Beginners Class Starts Monday, April 15th, 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 Monday, April 15th, 2013. 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.

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
4-5 minutes of mobility work
*ankles, hips, t-spine rotational work
4-5 minutes of workout prep
goblet squats facing wall
strict pull ups
trap 3 raise
strict dips/push ups
II. Phases Strength and Conditioning:
A. Lifestyle Phase:
Bend + Upper Body Pull/Upper Body Push + DB or KB Burner
A. Deadlift @ 22×1, 6-8 repetitions x 3 sets, rest 2 minutes between sets.
B1. AMRAP Banded Strict Pronated Pull Ups x 30 seconds @ 20×1, x 4 sets, rest 1 minute.
B2. Single Arm DB Floor Press @ 30×1, 6-8 reps/each arm x 3 sets, rest 1 minute.

C. Teams of Two complete the following:
AMRAP 15 Minutes: Complete as many Rounds As Possible in 15 Minutes
Row 250 Meters
10 Kettlebell Swings
Only One Partner works at a time, by switching off every round
B. Fitness Phase:

Aerobic Power Testers: MAP Muscular Endurance
10 Sets of the following:
Row 30 seconds @ 90%
Rest 30 seconds
Step Down Box Jumps 30 seconds @ 24 inches/20 inches
Rest 30 seconds
Front Lean Rest on Hands or Rings 30 seconds
Rest 30 seconds
C. Competition Phase:
Upper Body Press Intense + Muscular Endurance
A. Close Grip Bench Press @ 20×1 @ 70% of max, 3 reps on the minute, every minute x 6 sets.
B. AMRAP 20 Minutes of the following:
Row 250 Meters
10 Anchored Sit Ups
5 Thrusters @ 95/65
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