"Veteran's Day Workout to Honor Our Military + Schedule for Veteran's Day"(11.11.2013)

*Schedule for Weekend + Holiday Schedule for Veterans Day on Monday*

1. Monday, November 11th(Veterans Day Holiday):  6:00 am, 9:00 am, 12:00 pm, 430 pm, 535 pm, 635 pm, 735 pm

*No Olympic Lifting Class @ 6:35 pm, just regular Class*

Vagabond CrossFit On Ramp Beginners Class Starts Monday, November 18th, 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 November, December, and 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, November 18th, 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.

1001999_10200921286329609_1750281126_n

I. Dynamic and Mobility Prep Warm-Up:
Competition Phase Prep
TGU x 1/side
reverse hyper
TnG box jumps
double unders
+
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
single leg rDL w/ KB
TGU w/ KB
double unders
II. Phases Strength and Conditioning:
A. Lifestyle Phase
CrossFit Tester/Veteran’s Day Workout
“Jack”
AMRAP 20 Minutes of the following:
10 DB Push Press
10 Kettlebell Swings
10 Step Down Box Jumps
B. Fitness Phase
CrossFit Tester/Veteran’s Day
“Jack”
AMRAP 20 Minutes of the following:
10 Push Press @ 115/75, 95/65
10 Kettlebell Swings @ 53/35
10 Step Down Box Jumps
C. Competition Phase
Snatch Intense + Squat Moderate(Front Squat) + MAP(30/30)
A. Above Knee Squat Snatch, build to a heavy set of 3. 12 Minute time limit.
No Dropping of weights
B. Front Squats @ 20×1, 70%, 5 reps x 3 sets, rest 2-3 minutes between sets.
C. 7 Sets of the following:
30 Seconds of Wall Balls
Rest 30 Seconds
30 Seconds of Burpees
Rest 30 Seconds
30 Seconds of KB Clean @ 44/26 lbs
Post Comments to Nutrition Page.