"Vagabond Yoga, Free Introduction Class, and Christmas Party"(11.28.2012)

*Vagabond Yoga Class on Wednesday, November 28th @ 7:35 pm*

*Vagabond Free Introduction Class this Saturday, December 1st, 2012 @ 10:00 am*

I. Vagabond Christmas Party on Saturday, December 22nd, 2012*

We will be hosting our First Vagabond Christmas Party on Saturday, December 22nd @ 7:00 pm. Our host will be Tim Carney, member of Vagabond and good friend. Tim has offered his beautiful home for our use for the Vagabond Christmas Party, and the event will be catered with food and drinks. All Vagabonds are strongly encouraged to attend, and we look forward to spending our Holiday Weekend with our Second Family. Please mark this date on your calendar for future reference. The address of the location is 50 Priscilla Road in Easton, Massachusetts.

II. Vagabond CrossFit On Ramp Beginners Class Starts Monday, December 10th, 2012. 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 December 10th. There are no more than 4-6  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. Claases 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.

Lifestyle Phase Movement(Top Video) + Fitness Phase Movement(Bottom)

I. Dynamic and Mobility Prep Warm-Up:
7 Minutes of Movement Prep Work
3 Rounds of the following:
7 Burpees
5 Kettlebell Swings
7 Air Squats
*Increase Intensity each round*
Super Spiderman Stretch
II. Phases Strength and Conditioning:
A. Lifestyle Phase:
Squat Intense + Single Leg(Eccentric)/Upper Body Pull Cond + 3-5 Minute Burpee
A. Front Squat @ 20×1, 2-3 reps x 3 sets, rest 2 minutes between sets.
B1. DB Single Leg Romanian Deadlift @ 30×1, 6-8 reps x 3 sets, rest 30 seconds between sets.
B2. Single Arm DB Bent Over Row @ 30×1, 6-8 reps x 3 sets, rest 30 seconds
C. Two sets of the following @ High Effort:
20 Burpees
20 Kettlebell Swings @ moderate weight
Rest 1:30 minutes between sets.
B. Fitness Phase:
Bend/Push/Jump Battery
A1. Deadlift @ 30×1, 2-3 reps x 5 sets, rest 45 seconds
A2. Handstand Push Ups, 4-6 reps x 5 sets, rest 45 seconds
A3. Tall Box Jump(Step Down), 6-8 reps x 5 sets, rest 45 seconds.
(Make Box Jumps tough, add plates to boxes, and when you step down, step down to another shorter box, so you are not stepping down from a very tall height)
B. 3 Sets of the following:
2 Minutes on the Clock:
Run 200 Meters or Airdyne x 15-20 Calories
Remaining time, complete as many Kettlebell Swings as possible
Rest 2:00 Minutes between sets
C. Competition Phase:
MAP High Percentage(3 minutes on/3 minutes off x 4 sets x repeat)

A. Two sets of the following movements @ 90% of the following:
3 Minutes of the following:
8 KB Snatch @ 44 lbs/26 lbs(4 each arm)
8 Burpees
Rest 3 Minutes
3 Minutes of the following:
8 Pull Ups
8 Step Down Box Jumps
8 Goblet Squats @ 44 lbs/26 lbs
Rest 3 Minutes
3 Minutes of the following:
8 Power Cleans @ 95/65
100 Meter Row
Rest 3 Minutes
3 Minutes of the following:
5 Wall Balls
100 Meter Run
Rest 10 Minutes
Repeat Sequence Above.
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