"Vagabond Yoga Class + Vagabond Beginners Class: August 4th"(7.30.2014)

Vagabond CrossFit On Ramp Beginners Class Starts Monday, August 4th, 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, August 4th, 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 [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.

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


I. Dynamic and Mobility Prep Warm-Up:
3 Minutes of Zone 1 Work
3-5 Minutes of the following:
Hip Mobility + Shoulder Mobility
4-6 Minutes of the following:
Row 100 Meters
Run 100 Meters
10 Goblet Squats @ 30×1
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Press Intense/Upper Body Pull/Core + Upper Body Push/Upper Body Pull/Core
A1. DB Bench Press @ 32×1, 4-5 reps x 4 sets, rest 1 minute.
A2. Strict Pull-Up Anyway, 5-7 reps x 4 sets, rest 1 minute.
*Scale to Ring Rows, 6-8 reps x 4 sets, rest 1 minute.*
A3. Front Lean Rest Accumulation x 1 minute x 4 sets, rest 1 minute.
People can increase difficulty by using Rings
B1. DB Tricep Extensions @ 31×1, 6-8 reps x 3 sets, rest 1 minute.
B2. DB Bent Over Row @ 30×1, 6-8 reps/each x 43sets, rest 1 minute.
B3. Plank Holds x 1 minute total x 3 sets, rest 1 minute.
B. Fitness Phase
Upper Body Pull/Upper Body Pull+ Upper Body Press Asst/Upper Body Pull/Core+ Lactate Based
A. Weighted Pronated Pull-Up, 1 rep max, 10 minute time limit.
B1. Close Grip Bench Press @ 33×1, 4-6 reps x 4 sets, rest 1:30 between sets.
B2. DB External Rotations @ 30×1, 8/each arm x 4 sets, rest 1:30 between sets.
C1. Pendalay Barbell Bent Over Row @ 33×1, 6 reps x 3 sets, rest 1:30 between sets.
C2. DB Zotman Curls @40×2, 7-8 reps x 3 sets, rest 1:30 between sets.
C3. Hollow Holds Clusters, 20 seconds, rest 10 seconds, 20 seconds x 3 sets, rest 1:30 between sets.
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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