"Vagabond Yoga Class @ 7:35 pm + Beginners Class on September 16th"(9.4.2013)

*Vagabond Yoga Class on Wednesday, September 4th @ 7:35 pm*

Vagabond CrossFit On Ramp Beginners Class Starts Monday, September 16th, 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, September 16th, 2013. There are no more than 5-7  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.

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I. Dynamic and Mobility Prep Warm-Up:
Competition Phase
3 minutes of zone 1 work
+
7-8 minutes of the following:
You Choose rep scheme
TGU x 1/each side
Double Unders
High Box Jump
+
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
+
3-5 minutes of dynamic prep
+
3-5 minutes of
banded hamstring stretch
II. Phases Strength and Conditioning
A. Lifestyle Phase
Press Intense + Bend Intense + OTMEM
A1. DB Standing Press @ 30×1, 8-12 repetitions x 5 sets, rest 30 seconds
A2. Back Extensions @ 30×1, 8-12 repetitions x 5 sets, rest 30 seconds
A3. Side Bridge(Perfect Form) x 15 seconds/each side x 5 sets, rest 60 seconds.
B. On the Minute, Every Minute x 10 Minutes of the following:
Odd Minutes: Run 100-200 Meters
Even Minutes: 7-10 Burpees

B. Fitness Phase
Squat CP + Core/Upper Body Pull + OTMEM
A. High Bar Back Squat @ 20×1, work to a tough triple.
Do not work to a 3 rep max, keep this at least 10% less than your 1 rep max
B. Single Arm KB Row @ 30×1, 6-8 repetitions x 3 sets, rest 1 minute between sets.
C. On the Minute, Every Minute of the following for 10 Minutes of:
Odd Minutes: 15 Kettlebell Swings
Even Minutes: 100-200 Meter Run(Depending on your level of fitness and how fast you can run this in)
D. Accumulate 5 Minutes of Plank Holds on Elbows, rest as needed.
C. Competition Phase
Squat Intense + Clean Moderate + OTMEM
A. High Bar Back Squat @ 20×1 plus 40 lbs of chains, 2 reps x 10 sets @ 50% to 55% on barbell, rest 30 seconds between sets.
B. Power Clean, 4 reps touch n go reps @ 60% to 70% x 5 sets, rest 1 minute between sets.
C. On the Minute, Every Minute x 24 Minutes of the following:
Odd Minutes: 6 Chest to Bar Pull Ups
Even Minutes: 8 American Kettlebell Swings Heavy
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