*Vagabond Yoga Class on Wednesday, December 12th @ 7:35 pm*

CLICK HERE FOR A SMALL CLIP OF STUART MCGILL, ONE OF THE LEADING EXPERTS IN LOWER BACK DISORDERS.

*Athlete Development and Assessment Testing at Vagabond*

For those who signed up for the Athlete Development and Testing, we will be running measuring with Calipers next week. You can contact myself for setting up a 5 minute time block to get your measurements and caliper readings completed throughout the week. The cost of the development seminar is only $40, and will help aid in finding more results with caliper readings, and also findings of what our body is enduring on an everyday basis.

Vagabond CrossFit On Ramp Beginners Class Starts Monday, January 7th, 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 January 7th. 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. 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:
3 Minutes of the following:
Agility Ladder Work
+
5 Minutes of the following:
10 Air Squats
10 Leg Swings
10 Indian Push Ups
+
3 Minutes of the following:
1 Way Shoulder Stretch
II. Phases Strength and Conditioning:
A. Lifestyle Phase:
Squat Intense + Single Leg(Eccentric)/Upper Body Pull Cond + 3-5 Minute Burpee Burner
A. Front Squat @ 50% of last week(December 5th, 2012) @ 22×1, 8 sets of 2 reps, rest 30 seconds between sets.
B1. DB Walking Lunges @ 11×1, 6-8 reps/each leg x 3 sets, rest 1 minute.
B2. Strict Pronated Pull Ups @ 20×0, 4-8 reps x 3 sets, rest 1 minute.
C. 7 Minutes of the following:
7 Burpees
7 Kettlebell Swings
7 Box Jumps
B. Fitness Phase:
Bend/Push/Jump Battery
A1. Conventional Deadlift @ 20×0, 1 tough rep x 7 sets, rest 30 seconds.
Look at July 23rd, 2012 for Deadlift heavy single records
A2. Ring Push Ups @ 30×2, 8-10 reps x 7 sets, rest 45 seconds.
A3. Lateral Hops x 30(15 each side) x 7 sets, rest 1 minute.
B. Airdyne x 3 Minute Max Cals
C. Competition Phase:
MAP High Percentage( 5 minutes on/ 3 minutes off x 2 sets x 10 minutes rest)
5 Minutes of the following:
Row 500 meters
5 Burpee Pull Ups
Rest 3 minutes
5 Minutes of the following:
Run 400 meters
5 Power Cleans @ 115 lbs/75 lbs
Rest 3 minutes
5 Minutes of the following:
Airdyne 20 Cals
10 Wall Balls @ 11 foot target/10 foot target @ 20/12 lbs
Rest 3 minutes
5 Minutes of the following:
35 Double Unders
5 Ring Dips
Rest 3 minutes
5 Minutes of the following:
Cals on Rower
Done.
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