"Weekend Schedule: Mobility Seminar on Saturday + Gymnastics on Sunday"(10.18.2013)

*Weekend Class Schedule @ Vagabond CrossFit*

1. Saturday, October 19th: 9:00 am Lifestyle + Fitness Phase Class

2. Saturday, October 19th: 10:00 am Mobility In Service hosted by PT Sarah Anestam

3. Saturday, October 19th: 11:00 am Competition Phase Class

4. Sunday, October 20th: 9:00 am to 11:00 am Open Gym Format

5. Sunday, October 20th: 9:00 am Vagabond Gymnastics 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.


I. Dynamic and Mobility Prep Warm-Up:
Competition Phase Prep
3 minutes of zone 1 work
sots press
handstand push ups
split jerks
row 100 meters
3-5 minutes of mobility
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
3-5 minutes of dynamic prep movement
3-5 minutes of the following:
run 100 meters
5 face pulls
5 wall angels
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Single Leg/Posterior Chain/Elbows+ Lactate Based(Mono)
A1. DB Split Squats @ 30×1, 8-10/each leg x 3 sets, rest 45 seconds.
A2. DB Powell Raises @ 30×1, 8-10/each arm x 3 sets, rest 45 seconds.
A3. Dumbbell Romanian Deadlift @ 30×1, 8-10 x 3 sets, rest 45 seconds.
B. 4 Sets of the following on the Airdyne
30 Seconds Moderate, 30 Seconds Hard, 10 Seconds All Out, Rest 3 Minutes between sets.
B. Fitness Phase
Squat Mod + Upper Body Pull/Upper Body Push/LP2 + GYMN Core
A. High Bar Back Squat @ 75%, 4 reps x 4 sets, rest 2 minutes between sets.
B1. DB Bent Over Row @ 30×1, 8-10 reps/each arm x 3 sets, rest 45 seconds.
B2. One Arm Standing Press Heavy @ 30×1, 8-10 reps/each arm x 3 sets, rest 45 seconds.
B3. Kipping Pull Ups, 8-12 repetitions x 3 sets, rest 60 seconds.
Advanced: AS RX
Intermediate: Banded Kipping Pull Ups
Beginner: Ring Rows
C. Row, 45 seconds @ 100%, rest 4 minutes x 4 sets.
C. Competition Phase
Squat Intense + Jerk Moderate + Upper CP Push/AD ALEND
A. Front Squat @ 70%, 2 reps x 5 sets, rest 2 minutes between sets.
B. Clean and Jerk @ 75%, 1 rep x 8 sets, rest 90 seconds between sets.
C1. Kipping Ring Dips, 10-12 repetitions x 4 sets, rest 10 seconds
C2. Airdyne @ 95%, 22 seconds x 4 sets, rest 3 minutes.
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