"Vagabond Yoga Class + Winners of No Grain Announced on Wednesday Night"(3.26.2014)

*Vagabond Yoga on Wednesday, March 26th @ 7:35 pm*

*The Winners of the Sixth Edition of the Vagabond No Grain Challenge will be announced on Wednesday Night*

Vagabond CrossFit On Ramp Beginners Class Starts Monday, March 31st, 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, March 31st, 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.

Click HERE for Pricing Page and Specials for the Beginner’s Class.

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I. Dynamic and Mobility Prep Warm-Up:
3 Minutes of Zone 1 Work
+
3-5 Minutes of the following:
Foam Roll/Myofascia Release x Upper Thor Mobility + Lower Lumbar
+
3-5 Minutes of the following Dynamic Prep of:
Row 100 Meters
5 Face Pulls
5 Goblet Squats
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Press Intense + Squat Cond/Upper Body Push Cond + Upper Body Press Assistance/Elbows/Core
A. DB Seated Strict Press @ 30×1, 10-12 reps x 3 sets, rest 2:00 between sets.
B1. Front Squat @ 95/65, 75/33 lbs x 12-15 reps x 4 sets, rest 10 seconds.
B2. Burpees as fast as possible, 10-12 reps x 4 sets, rest 2 minutes.
C1. DB Tricep Extensions @ 30×1, 8-10 reps x 3 sets, rest 1 minute.
C2. Weighted Plank Holds x 35 seconds 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 + Lactate
A. Thruster from Rack, 4-6 reps x 3 sets, rest 2 minutes between sets.
B1. Seated Single DB Press, 6-8 reps/each x 3 sets, rest 1:30 between sets.
B2. Weighted Plank Holds, 35 seconds x 3 sets, rest 1:30 between sets.
C. 2 Rounds of the following:
25 Thrusters @ 75/56, 65/33 lbs
25 Calories Airdyne(Men)/20 Calories Airdyne(Women)
Rest 10 minutes between sets
C. Competition Phase
Snatch Moderate + Power Clean + Jerk Moderate + Zone 1 Cyclical Work
A. Snatch, 73% x 1 reps x 3 sets, 76% x 1 rep x 3 sets, 79% x 1 rep x 3 sets.
B. Power Clean, 73% x 1 rep x 3 sets, 76% x 1 rep x 3 sets, 79% x 1 rep x 3 sets
C. Jerk, on the minute, every minute x 10 minutes x 2 reps
2 moderate weight.
D. Zone 1 Choice…
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