*Vagabond Yoga on Wednesday, August 21st @ 7:35 pm*

*Vagabond teams up with Lindsay Sheridan Massage Therapy starting on October 2nd, 2013*

We will now be offering Massage Therapy by a Licensed Massage Therapist, by the way of Lindsay Sheridan. We are excited to have Lindsay back as a Yoga Instructor, but also our Part- Time Massage Therapist as well. We will be offering massages on Wednesday between the hours of 5:00 pm and 7:30 pm, and then on Saturday from 8:00 am to 2:00 pm. This is the tentative start date and schedule, but we are just making people aware of the opportunity of having this speciality field to be offered within Vagabond. Lindsay will be offering special promotional packages in the first few months of her opening, so please contact her for any more details or concerns.

CLICK HERE TO BOOK APPOINTMENT TODAY.

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 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
Competition Phase Prep
3 Minutes of Zone 1 Prep
+
3 rounds of the following
back extensions x 10 reps
russian swings x 10 reps
airdyne 10 calories
+
90 Degree Quad Stretch, as needed
+
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
behind the neck push press x 5 reps
run 100 meters
air squats x 5 reps
II. Phase Strength and Conditioning
A. Lifestyle Phase
Press Intense + Bend Intense + OTMEM
A. Push Press @ 11×1, 2-3 repetitions x 5 sets, rest 2 minutes between sets.
B. Deadlift, 3-4 repetitions x 3 sets, rest 2 minutes between sets.
C. On the Minute, Every Minute x 10 Minutes of the following:
5 DB Thrusters(Advanced can use Barbell @ 75/45)
5 Burpees
B. Fitness Phase
Squat CP + Core + Upper Body Push + OTMEM
A. High Bar Back Squat @ 20×1, work to a 1 rep max. 12 Minute Time Limit
Warm-Up Properly and in mind of 3 light warm up sets, and the building up to a 1 rep max. You should begin to do 1 rep sets at around 85% of your best max.
B. Side Bridge AMRAP x 1 set/each side.
Hold Side Bridge with perfect form as long as possible until form breaks
C. On the Minute, Every Minute x 10 Minutes of the following:
5 Power Cleans @ 70% of best clean
5 Pull Ups
C. Competition Phase
Jerk Intense + Snatch Mod + Upper Body Push Intense + Upper Body Push Battery
A. Split Jerk Cluster, 1.1 x 5 sets, rest 3 minutes between sets.
This not a heavy weight, work to a moderate set with intention being on technique
B. Close Grip Bench Press, build to a 1 rep maximum. 15 Minute Time Limit.
C. 20 Muscle Ups not for time, For Quality.
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