"Weekend Class Schedule @ Vagabond"(12.13.2013)

*Schedule for the Vagabond Weekend*

1. Saturday, December 14th: 9:00 am Lifestyle + Fitness Phase

2. Saturday, December 14th: 10:00 am Competition Phase

3. Saturday, December 14th: 7:00 pm Holiday Party

4. Sunday, December 15th: 9:00 am to 11:00 am Open Gym Format + No Speciality Classes

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!

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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.

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I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Warm-Up:
3 minutes of z1 work
+
5-7 minutes of workout prep
wall squats x 5 reps
face pulls x 5 reps
pvc dislocates x 5 reps
row 100 meters

+
Competition Phase Warm-Up:
3 minutes of z1 work
+
4 minutes of the following:
90 Degree Quad Stretch(2 minutes each side)
+
3 Rounds of the following:
100 Meter Row
10 Barbell High Hang Clean
5 Handstand Push Ups

II. Phases Strength and Conditioning:
A. Lifestyle Phase
Bend Intense/Upper Body Pull/Single Leg + Squat Mod/Upper Body Push/Core
A1. Close Grip Bench Press @ 20×1, 2-3 reps x 4 sets, rest 45 seconds.
A2. Ring Rows @ 30×1, 6-8 reps x 4 sets, rest 45 seconds.
A3. Side Bridge x 25 seconds total/each side x 4 sets, rest 45 seconds.
B. AMRAP 10 Minutes of the following:
30 Second Rowing
5 Plank Walk-Outs
10 Box Jumps
B. Fitness Phase
Bend CP+ Upper Body Pull/Upper Body Pull + GYMN Core
A. Deadlift, 2-3 reps x 4 sets, rest 2 minutes between sets.
B1. Pendalay Barbell Bent Over Row @ 30×1, 6-8 reps x 4 sets, rest 1 minute between sets.
B2. DB Tricep Bench Extensions @ 30×1, 6-8 reps x 4 sets, rest 1 minute.
C. AMRAP 8 Minutes of the following:
5 Pull Ups
*People who have efficient kipping and strength can perform Banded Kipping Pull-Ups*
*People who have limited upper body pulling strength, will perform Ring Rows*
7 Push Ups
12 Air Squats
Go Hard and Fast throughout the 8 Minutes
C. Competition Phase:
Jerk Moderate + Squat Moderate(Back Squat) + GYMNASTICS Based Skill/Bend + Upper Body Push/Bend COND
A. Split Jerk Cluster @ 80%, 1.1.1 x 3 sets, rest 2-3 minutes between sets.
B. High Bar Back Squat @ 86%, 2 reps x 5 sets, rest 2-3 minutes between sets.
C. 10 Rounds for time or quality your choice of:
3 Power Cleans @ 185-205 lbs for Men/115-135 for Women
3 Close Grip Bench Press @ 185-225 lbs for Men/105-125 for Women
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