"9 am Lifestyle + Fitness Phase Class + 10 am Competition Phase Class"(10.26.2013)

*Schedule for the Weekend Classes*

1. Saturday, October 26th: 9:00 am Lifestyle + Fitness Phase Class

2. Saturday, October 26th: 10:00 am Competition Phase Class

3. Sunday, October 27th: 9:00 am to 11:00 am Open Gym Format

4. Sunday, October 27th: 10:00 am Powerlifting Class

Vagabond CrossFit On Ramp Beginners Class Starts Monday, November 18th, 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, November 18th, 2013. There are no more than 5 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:
Coaches Option x 7 to 10 Minutes
+
Review of Partner Workout
II. Phases Strength and Conditioning:
A. Lifestyle Phase
CrossFit Tester/Team Workout
Team of Two Complete the following:
5 Minutes of Max Row or Airdyne Meters
4 Minutes of Max Goblet Squats
3 Minutes of Max Burpees
2 Minutes of Max Sit Ups
1 Minute of Max Kettlebell Swings
2 Minutes of Max Sit Ups
3 Minutes of Max Burpees
4 Minutes of Step Ups
5 Minutes of Max 200 Meter Run
B. Fitness Phase
CrossFit Tester/Team Workout
Team of Two Complete the following:
5 Minutes of Max Row or Airdyne Meters
4 Minutes of Max Front Squats @ 95/65
3 Minutes of Max Burpees
2 Minutes of Max Sit Ups
1 Minute of Max Kettlebell Swings
2 Minutes of Max Sit Ups
3 Minutes of Max Burpees
4 Minutes of Box Jumps
5 Minutes of Max 200 Meter Run
No Breaks in between movements, and you can switch off as much as possible with partner during workout. Goal is to get as many repetitions as possible during each movement
C. Competition Phase
Aerobic Tester: Long Duration
For Time of the following:
100 Box Jumps @ 30/24 inches
100 Kettlebell Swings @ 70/53
100 Burpees
100 Thrusters @ 65/45
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