*Babysitting at 9:00 am on Saturday Group Class*
We will now be offering the Babysitting Service for Saturday Classes for the 9:00 am Lifestyle/Fitness Phase Class. The cost will stay the same, as it will be $2 a child for the service.
Vagabond CrossFit Beginners Class Starts Monday, November 10th, 2014. 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, November 10th, 2014. There are no more than 6-8 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.
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*Vagabond Yoga Class on Wednesday, October 22nd, 2014 @ 7:35 pm*
I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
+
3-5 minutes of banded hamstring mobility work
+
3-5 minutes of the following:
run 100 meters
5 indian push-ups
5 goblet squats
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Press Intense/Upper Body Pull/Single Leg + Upper Body Push/Upper Body Pull/Core
A1. DB Bench Press, 8 reps @ 30×1 x 3 sets, rest 1 minute.
Go up in weight from October 8th, 2014
A2. Supinated Pull-Ups, 6-8 reps x 3 sets, rest 1 minute.
Advanced: AS RX
Intermediate: Negative Supinated Pull-Ups, 1.1.1.1.1 x 3 sets
Beginner: Ring Rows, 8-10 reps
A3. DB Walking Lunges @ 11×1, 10/each leg x 3 sets, rest 1 minute.
B1. DB External Rotations @ 30×1, 8 reps/each x 3 sets, rest 1 minute.
B2. DB Regular Curls @ 30×1, 8 reps x 3 sets, rest 1 minute.
B3. Sorensen Hold, 50 seconds x 3 sets, rest 90 seconds.
If you cannot hold for all 50 seconds straight with perfect form, then do clusters of 25 seconds
B. Fitness Phase
Upper Body Press Oly Style+ Upper Body Pull/PC+ Single Arm/Carry KB or DB
A. Push Press, 4 sets of 3 reps, rest 1:30 between sets.
B1. DB Bent Over Row @ 30×1, 6/each arm x 3 sets, rest 45 seconds between sets.
B2. Russian Kettlebell Swings, 15 reps x 3 sets, rest 45 seconds between sets.
C1. DB Seated Press @ 30×1, 8 reps x 3 sets, rest 1 minute between sets.
C2. Weighted Supinated Pull-Up Cluster, 2.2 x 3 sets, rest 1 minute between sets.
C3. DB Curls @ 30×1, 8 reps x 3 sets, rest 1 minute between sets.
C. Competition Phase
Bend Intense + Oly Pulls + Front Squat Mod + High Aerobic Efforts
AM Session
A. Snatch Cluster(ground- mid thigh), 1.1 x 4 sets, rest as needed between sets.
Power Snatch Position
B. Snatch Deadlift, 110% x 3 reps x 3 sets, rest 1:30 between sets.
C. Front Squat Moderate of the following:
70% x 2 reps @ 20×1
70% x 3 reps @ 20×1
75% x 3 reps @ 20×1
75% x 3 reps @ 20×1
80% x 3 reps @ 20×1
+
Rest 3 Hours
+
PM Session
5 Rounds for time of the following:
7 Power Cleans @ 165/115 lbs
7 Chest to Bar Pull-Ups
14 Wall Balls @ 20/14 inches
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