"1 Minute Station Partner Workout @ 9:00 am"(7.27.2013)

*Schedule for Saturday, July 27th, 2013*

1. 9:00 am Group Class Time

Vagabond CrossFit On Ramp Beginners Class Starts Monday, August 5th, 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, August 5th, 2013. There are no more than 6-8  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:
Coaches Option x 7 to 10 Minutes
+
Review of Partner Workout
II. Phases Strength and Conditioning:
A. Lifestyle Phase
CrossFit Tester/Team Workout
Three Rounds for time of the following:
1 Minute Stations of the following:
Burpees
Kettlebell Swings
Box Jumps
Push Press
Row or Airdyne
Partner One will do the first round, while Partner Two rests. When the stations are all complete, Partner Two will complete the stations. Each Partner must complete 3 Rounds of the Stations.
B. Fitness Phase
CrossFit Tester/Team Workout
Three Rounds for time of the following:
1 Minute Stations of the following:
Burpees
Kettlebell Swings
Box Jumps
Push Press
Row or Airdyne
Partner One will do the first round, while Partner Two rests. When the stations are all complete, Partner Two will complete the stations. Each Partner must complete 3 Rounds of the Stations.
C. Competition Phase
High Volume % + Low Volume %
2 Sets of the following:
30 Seconds of Power Snatch @ 115/75
rest 30 seconds
60 seconds of Wall Balls
rest 60 seconds
90 seconds of Airdyne
rest 90 seconds
+
rest 10 minutes
+
AMRAP 20 Minutes @ 75% of:
Run 200 Meters
15 Double Unders
15 Step Down Box Jumps
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