Schedule for the Weekend @ Vagabond*

1. Saturday, September 14th Schedule: 9:00 am Lifestyle + Fitness and 10:00 am Competition Phase

2. Sunday, September 15th Schedule: Open Gym Format, 9:00 am to 11:00 am + No Speciality Classes

Vagabond CrossFit On Ramp Beginners Class Starts Monday, October 7th, 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 7th, 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 vbcrossfit@gmail.com 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, Fitness, and Lifestyle Phase Prep
Coaches Option x 7 to 10 Minutes
+
Review of Workout
II. Phases Strength and Conditioning:
A. Lifestyle Phase
CrossFit Tester/Aerobic Tester
5 Rounds for time of the following:
Run 400 Meters
30 Air Squats
15 Kettlebell Swings
8 Ring Rows
B. Fitness Phase
CrossFit Tester/Aerobic Tester
5 Rounds for time of the following:
Run 400 Meters
30 Air Squats
15 Hang Power Cleans @ 115/75
8 Pull Ups(Kipping or Strict)
C. Competition Phase
Lactate Tester + Running MAP Based
“Self Loaded Grace”
30 Repetitions of Clean and Jerks
Choose a weight that you know you will go unbroken for 30 repetitions or at least 25 repetitions
+
AMRAP 15 Minutes of the following @ grinder pace:
Row 500 Meters
10 Pistols
3 Wall Walks
+
Rest 5 minutes
+
AMRAP 15 Minutes of the following @ grinder pace:
Run 400 Meters
25 Meter Sled Drag @ moderate weight
1 Rope Climb
Post Comments to Nutrition Page.