"Vagabond's Annual Holiday Party on Saturday, December 14th"(12.12.2013)
Vagabond Holiday Party on Saturday, December 14th @ 7:00 pm
Join us for our Annual Vagabond Holiday Party- once again hosted at Tim Carney’s home on 50 Priscilla Road in Easton. We’ve had such a wonderful year together as a strong, tight knit community- let’s toast to that, kick back and have some fun! Kevin and Tim will provide food and drinks. Spouses of VBC members are welcome, but no kids please (book those babysitters now!). Cheers!
Vagabond CrossFit On Ramp Beginners Class Starts Monday, January 6th, 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.*
*We will be running Specials for our Beginners Class in January. The cost of the Beginners will be only $99.*
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, January 6th, 2013. There are no more than 5-6 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:
Competition Phase Prep
3 Minutes of Zone 1 Work
5-7 Minutes of Circuit:
3 Strict Pull Ups
3 Overhead Squats
3 Ring Dips
Row 200 Meters
Lifestyle + Fitness Phase Prep
3 minutes of z1 work
3-5 minutes of mobility prep
*ankles, hips, t-spine
3-5 minutes of workout prep
10 calorie airdyne or 100 meter row
5 wall angels
5 strict push ups
II. Phases Strength and Conditioning:
A. Lifestyle Phase:
Upper Body Pull/Upper Body Push + Beginner Lactate Work
A1. DB Bent Over Row @ 30×1, 8-10 rep/each arm x 3 sets, rest 1 minute.
A2. DB Seated Strict Press @ 30×1, 8-10 reps x 3 sets, rest 1 minute.
B. 4 Sets of the following @ High Effort:
1 Minute of Rowing @ Hard Effort
Rest 2 Minutes
AMRAP 1 Minute of the following:
5-7 DB Thrusters
6-8 Step Ups(3-4 each leg)
Rest 2 Minutes
B. Fitness Phase
CrossFit Tester/Aerobic Tester
5 Rounds for time of the following:
10 Hang Power Cleans @ 95/65
10 Lateral Burpees
50 Double Unders or 20 Calorie Airdyne(Men)/15 Calorie Airdyne(Women)
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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