"Vagabond Yoga Class + Bring a Friend Day"(4.23.2014)

*Bring a Friend Day on Saturday, May 3rd @ 9:00 am*

(Click Here for Event Page)

Have you been thinking about changing up your boring workout routine? Want to be a part of a supportive and diverse group of people working toward living a healthy and fit lifestyle? Then come check out VBC! You’re invited to experience Vagabond Crossfit on Saturday May 3rd at 9:00 AM for a FREE introductory class. This event is open to all in the community regardless of your fitness level. If you’re interested in trying Vagabond, seeing what all the buzz is about or simply in the mood for a great workout, please join us for this fun and informative event! Contact us 508-930-8734 or email [email protected] or [email protected] for more information or to RSVP!

*Vagabond Yoga on Wednesday, April 23rd @ 7:35 pm*


I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
3-5 minutes of mobility work
*shoulders, t-spine, ankles, hips
3-5 minutes of workout prep
goblet squat x 5 reps
wall angels x 5 reps
run 100 meters
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Press Intense + Squat Cond/Upper Body Push Cond + Upper Body Press Assistance/Elbows/Core
A. Barbell Strict Press, 5-7 reps x 3 sets, rest 1:30 between sets.
You can go up in weight slightly from last week. Last Week was 6-8 reps
B1. Russian Kettlebell Swings, 15-18 reps x 4 sets, rest 15 seconds
B2. Burpees, 10-12 reps as fast as possible x 4 sets, rest 2 minutes between sets.
C1. DB Tate Press @ 30×1, 8-10 reps/each x 3 sets, rest 1 minute.
C2. DB Bent Over Row @ 30×1, 8-10/each arm x 3 sets, rest 1 minute.
B. Fitness Phase
Upper Body Press Intense(Thruster or Front Squat or Press Movement) + Single Arm DB Pressing/Core + Grinder
A. Strict Press, 4-6 reps x 4 sets, rest 2 minutes between sets.
B1. Seated DB Press @ 20X1, 6-8 reps x 4 sets, rest 1 minute between sets.
B2. Side Bridges, 35 seconds/each side x 4 sets, rest 1 minute between sets.
C. AMRAP 12 Minutes of the following:
60 Meter Farmer’s Walk @ Heavyweight
8 Thrusters @ 95/65
200 Meter Run
C. Competition Phase
Rest Day or Zone 1 Day or Mobility Day
A.1 Rest and recovery on Sunday
A.2 Z1 activity for 30-60 minutes – do something new
A.3 Recovery – mobility work (check out mobilitywod.com), PT work, band work.
A.4 Take some time to prepare your meals and training times for the week.
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