"Vagabond Yoga Class @ 7:35 pm"(10.30.2013)

*Vagabond Yoga Class on Wednesday, October 30th @ 7:35 pm*

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Vagabond CrossFit On Ramp Beginners Class Starts Monday, November 18th, 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 November, 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, November 18th, 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 [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 Prep
3 minutes of zone 1 work
+
3-5 minutes of the following:
row 100 meters
3 handstand push ups
3 strict toes to bar
run 100 meters
+
3-5 minutes of the following:
hip mobility, ankle mobility, etc…
+
Lifestyle + Fitness Phase Prep
3 minutes of z1 work
+
3-5 minutes of mobility work
*ankles, hips, t-spine
+
3-5 minutes of workout prep
goblet squats x 5 reps
single arm kb overhead walk x up and back in gym
run 100 meters
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Squat Intense/Upper Body Push/Core + OTMEM
A1. High Bar Back [email protected] 30×1, 4-6 repetitions of 3 sets, stay at same weight, rest 1:30 between sets.
A2. DB Push Press Heavy, 20×1, 8-10 reps x 3 sets, rest 1:30 between sets.
A3. Toes to Bar or Knee Raises, 6-8 reps x 3 sets, rest 1:30 between sets.
B. AMRAP 10 Minutes of the following:
10 Goblet Squats
10 Sit Ups
10 Ring Rows or 5 Kipping Pull Ups(If You Can Do 1 to 3 Strict Pronated Pull Ups)
B. Fitness Phase
Squat CP + Core/Upper Body Push + OTMEM(Aerobic Based)
A1. Front Squat, 2 reps x 3 sets, rest 2 minutes between sets.
A2. Single Arm Standing Press DB @ 30×1, 8-10 reps x 3 sets, rest 2 minutes between sets.
B. Complete 1 Round every 3 minutes for 18 Minutes of the following:
Row 200 Meters(Men)/Row 150 Meters(Female)
7-10 Front Squats @ 95/65
7 Pull Ups
For People who cannot do kipping pullups, perform 7 Burpees Instead
C. Competition Phase
MAP Scenarios + Multi-MAP
3 Rounds of the following:
15 Hang Power Cleans @ 115/80 lbs
15 Lateral Burpees
15 Step Down Box Jumps
+
Rest 7 Minutes
+
10 Rounds of the following:
3 Deadlifts @ 315/225 lbs or lighten load if need be
5 Toes to Bar
+
Rest 7 Minutes
+
For Quality of:
30 Wall Balls
100 Double Unders
30 Wall Balls
100 Double Unders
30 Wall Balls
100 Double Unders
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