"Vagabond Yoga Class + Vagabond Circuit Training"(10.9.2013)

*Vagabond Yoga Class on Wednesday, October 9th @ 7:35 pm*

*Vagabond Circuit Training in a NutShell*

At Vagabond CrossFit, we have been implementing a new style of training along the lines of German Body Comp Training + Circuit Training. Some of you have probably been noticing a trend of A1, A2,A3, and A4 style of template training or in another manner. One of the reasons we are beginning to train like this a few days week is to illicit the lactate response within our body. This is a method of super setting different parts of the body in a session alternating from upper body groups to lower body groups. We are resting a minimal amount of time, but not working the muscles to failure within a given set. The concept is to have the circuit training method set in a controlled environment, where each and every person is in a safe setting, and not sacrificing technique and form over intensity. However, as we progress during sets, you begin to notice it will begin to get difficult, but not to the point of putting yourself in a comprised position.

We are always evolving at Vagabond, and taking our Programming to  New Heights.

Vagabond CrossFit On Ramp Beginners Class Starts Monday, October 28th, 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, October 28th, 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 [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.


I. Dynamic and Mobility Prep Warm-Up:
Competition Phase Prep
3 Minutes of zone 1 work
3-5 Minutes of the following:
Hamstring Mobility + Shoulder Mobility
3-5 Minutes of the following:
Run 100 Meters
5 PVC Snatch Balance
Row 100 Meters
5 PVC Overhead Squats
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
wall squats
trap 3 raise
double unders
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Squat Intense/Upper Body Push/Core + OTMEM
A1. Front Squat @ 30×1, 6-8 repetitions of 3 sets, stay at same weight, rest 1 minute.
A2. DB Bench Press @ 30×1, 8-10 repetitions x 3 sets, rest 1 minute.
A3. Side Bridges x 12 seconds/each side x 3 sets, rest 1 minute.
B. 10 Minute AMRAP of the following:
12 Cal Airdyne
6 DB Thrusters
3 Burpees
B. Fitness Phase
Squat CP + Core/Upper Body Push + OTMEM
A. Front Squat @ 20×1, 5 sets of 5 reps @ 70% of 1 rep max, rest 2 minutes between sets.
B. Weighted Plank Holds x 15 seconds, rest 15 seconds x 10 sets.
C. On the Minute, Every Minute x 14 Minutes of the following:
Run 60 Meters(Up and Back in Parking Lot) or Row 100 Meters
6 Pull Ups or Ring Rows
C. Competition Phase
Bend Intense + Clean Moderate + OTMEM
A. Deadlift, build up to a tough single, but not a maximal lift. Feel Good About it and then walk away feeling good about lift.
B. 5 sets of the following @ High intensity:
30 seconds Running
Rest 30 seconds
30 second Prowler Push @ light load
Rest 30 seconds
30 Second Burpee
Rest 30 seconds
Rest 7 Minutes
5 sets @ 90%:
30 sec DL @ 135lb
30 sec Box Jumps – 24″ – step down
30 sec Lateral Barbell Burpees
90 sec rest b/t sets
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