"Winter Storm Warning + Schedule for Friday"(1.3.2013)

*Winter Storm Warning for Southeastern Massachusetts + Schedule for Friday, January 3rd*

We are in the midst of a Winter Storm Warning in Southeastern Massachusetts. We will be changing the schedule from group classes to Open Gym Format for the day at Vagabond. At Open Gym, there will be a workout posted, which is below, and there will always be a trainer on hand for questions and review of the workout. Please read below for the Open Gym Schedule. The gym will be open for anyone to come into, and get their Friday Daily Schedule in for the day.

Friday, January 3rd Schedule Open Gym: 10 am to 6:30 pm

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Vagabond CrossFit On Ramp Beginners Class Starts Monday, January 27th, 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 27th, 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:
Competition Phase Prep
3 minutes of zone 1 prep
+
3-4 rounds of the following:
20 double unders
3-5 strict handstand push ups
5-10 butterfly pull ups
+
3-5 minutes of mobility prep
+
Lifestyle + Fitness Phase Prep
3 minutes of z1 work
+
3-5 minutes of mobility work
+
3-5 minutes of workout prep
goblet squats x 5
wall angel x 5
row 100 meter

II. Phases Strength and Conditioning:
A. Lifestyle Phase
Bend Intense/Upper Body Pull/Single Leg + Mono Lactate Based
A1. Deadlift, 3-4 reps x 3 sets, rest 1 minute.
A2. Weighted Strict Supinated Pull Ups, 3-4 reps x 3 sets, rest 1 minute.
Advanced: Weighted Pull Ups
Intermediate: Strict Pull Ups(4-8)
Beginner: Negative Pull Ups(3-4) + Bicep Curls(8-10)
A3. DB Box Step Ups, 10-12 reps x 3 sets, rest 1 minute.
B. 6 Sets of the following:
Row 125 Meters, rest 3 minutes between sets.
Go Hard on the Rowing Machine
B. Fitness Phase
Bend CP+ Upper Body Pull/Upper Body Pull + GYMN Core
A. Deadlift, build to 90% of your best deadlift. 12 Minutes on the Clock.
B. Weighted Ring Dips, 4-5 reps x 4 sets, rest 1:30 between sets.
Advanced: AS RX
Intermediate: Weighted Bar Dips
Beginner: DB Bench Press Heavy, 4-6 reps x 4 sets
C. AMRAP 12 Minutes of the following:
Row 200 Meters
7 Thrusters @ 75/45
C. Competition Phase
High Bar Back Squat Moderate + Clean and Jerk Intense + Snatch OTMEM
A. High Bar Back Squat, work with the following sets @ moderate weight of:
Work to a moderate set of 6, no more than 5 sets, and no more than 2 sets at a moderate to medium weight.
B. Clean and Jerk, 75%, 1 rep x 3 sets, 80%, 1 rep x 3 sets, 83%, 1 rep x 2 sets.
C. Power Snatch on the minute, every minute @ 135/95, 4 reps on the minute, every minute x 6 minutes.
D. 3 Sets of the following @ 95% effort:
12 Clean and Jerks @ 115 lbs/75 lbs
15 Airdyne Calories
Rest 7 minutes between sets
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