"Weekend Class Schedule @ Vagabond"(10.12.2013)

*Schedule for Weekend + Speciality Classes on Sunday*

1. Saturday, October 12th: 9:00 am Lifestyle + Fitness Phase Class + No 10:00 am Competition Phase Class(Rest Day)

2. Sunday, October 13th: 9:00 am to 11:00 am Open Gym Format

3. Sunday, October 13th: 9:00 am Vagabond Kettlebell Class

4. Sunday, October 13th: 10:00 am Vagabond Powerlifting Class

Vagabond CrossFit On Ramp Beginners Class Starts Monday, October 28th, 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 Monday, October 28th, 2013. There are no more than 5-7  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.

*Next Big Community Event is Throwdown HQ at CrossFit Southie on November 9th and November 10th. Be there to Support Your Vagabonds*

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I. Dynamic and Mobility Prep Warm-Up:
Coaches Option x 7 to 10 Minutes
+
Review of Workout + Prep Workout
II. Phases Strength and Conditioning:
A. Lifestyle Phase
CrossFit Tester/Team Workout
Teams of Two Complete the following:
75 Cals on Rower or 100 Cals on Airdyne
75 Burpees onto Plate
75 Kettlebell Swings
75 Goblet Squats
75 DB Push Press
75 Cals on Rower or 100 Cals on Airdyne
One Partner Works at a time, and they must complete a total as a team of 75 repetitions of each movement, before moving onto next movement.
B. Fitness Phase
CrossFit Tester/Team Workout
Teams of Two Complete the following:
75 Cals on Rower or 100 Cals on Airdyne
75 Burpees onto Plate
75 Kettlebell Swings
75 Wall Balls
75 Barbell Push Press @ 95/65, 75/45
75 Cals on Rower or 100 Cals on Airdyne
One Partner Works at a time, and they must complete a total as a team of 75 repetitions of each movement, before moving onto next movement.
C. Competition Phase
Rest 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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