Vagabond Thanksgiving Food Drive to Support the Easton Food Pantry
Attention all Vagabonds- let’s give back this Thanksgiving and support our community. Join us for a charitable work out on Saturday November 23rd at 9AM to support the Easton Food Pantry. You will notice a HUGE stack of brown grocery bags on the front desk- please take one (or more!) and fill it up with groceries to help a family in need this Thanksgiving. Please come to the workout with your grocery bag as a donation to this amazing organization! About the Food Pantry: Since 1978, The Easton Food Pantry has been dedicated to providing food to our neighbors in times of need. As long as there are hungry people in our community, our doors and hearts will be open to help.
Vagabond CrossFit On Ramp Beginners Class Starts Monday, December 9th, 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.*
*We will be running Specials for our Beginners Class in December and January. The cost of the Beginners will be only $99.*
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, December 9th, 2013. There are no more than 5-6 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 vbcrossfit@gmail.com 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:
Lifestyle + Fitness Phase Prep + Competition Phase Prep
3 Minutes of Zone 1 Work
+
3-5 Minutes of the Dynamic Prep
hips, ankles, etc..
+
3-5 Minutes of the following:
Row 100 Meters
5 Face Pulls
5 Wall Angels
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Maximum Aerobic Power Sessions
3 Sets of the following @ 90%:
45 seconds of Row, Rest 45 seconds
+
Rest 2 Minutes
+
15 Minute AMRAP of the following:
4 Ring Rows
8 Box Jumps
12 Calorie Airdyne
+
Rest 2 Minutes
+
3 Sets of the following @ 90%:
45 Seconds of Row, Rest 45 Seconds
B. Fitness Phase
Squat CP + Core/Upper Body Push + AD ALEND/BodyWeight Cond
A1. High Bar Back Squat, 1 heavy single @ 85% x 5 sets, rest 2 minutes between sets.
A2. Weighted Mix Grip Pull Ups, 2-3 reps x 5 sets, rest 2 minutes between sets.
Advanced: As Rx
Intermediate: Perform Strict Mix Grip Pull Ups AMRAP
Beginner: Perform Negative(3-4 reps) + Bicep Curls(8-10 reps)
B1. Barbell Good Mornings off Rack @ 30×1, 6-8 reps x 4 sets, rest 1:30 between sets.
B2. Kipping Pull Ups, 8-15 reps x 4 sets, rest 1:30 between sets.
B3. DB Bent Over Row @ 30×1, 6-8 reps/each side x 3 sets, rest 1:30 between sets.
C. Competition Phase
Clean Intense + Squat Moderate(Back Squat) + Clean or Snatch Tech + Posterior Chain/Core
A. Squat Clean @ 75%, 1.1 x 5 sets, rest 2-3 minutes between sets.
B. High Bar Back Squat @ 75%, 5 reps x 3 sets, rest 2-3 minutes between sets.
C. Snatch Complex(work to moderate weight):
1 Power Snatch + 1 Overhead Squat x 5 sets, rest 1 minute between sets.
D1. Weighted Back Extension Drop Sets @ 30×1, 6.6.6 x 4 sets, rest 1:30
D2. Unweighted Side Bridge x 1 Minute Holds x 4 sets/each side, rest 1:30
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