*Saturday Class Schedule for December 8th, 2012*

9:00 am and 10:00 am Group Class

*Skill Gymnastics Sessions.  Click Here for Workout.*

Vagabond CrossFit On Ramp Beginners Class Starts Monday, January 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 January 7th. There are no more than 4-6  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.

I. Dynamic Mobility and Gymnastics Skill Session:
Coaches Option x 5 minutes
+
CLICK HERE FOR GYMNASTICS SKILL SESSION.
II. Phases Strength and Conditioning:
A. Lifestyle and Fitness Phase:
CrossFit Tester(Team Workout)
Teams of Two will complete the following as prescribed, with only one team member working at a time. The goal of each team member is to work as hard as possible, and rack up as many rounds as possible in the given time.
12 Minutes of the following:
3 Push Press @ 95/65, 75/45, 65/35
7 Burpees
Row 100 meters or Airdyne x 10 calories
One team member will work at a time, as the other member rest during this short period
+
rest 5 minutes
+
12 Minutes of the following:
6 Kettlbell Swings
9 Step Box Jumps
One team member will work at a time, as the other member rest during this short period.
B. Competition Phase:
2-3 sets x 6-10 minutes Aerobic Testers
5 Rounds of the following:
Row 150 meters
10 Overhead Squats @ 65 lbs/45 lbs
10 Burpees
+
Rest 5 Minutes
+
10 Rounds of the following:
5 Ring Dips
20 Double Underss
+
Rest 5 Minutess
+
6 Minute AMRAP of the following:
5 Touch n Go power snatch @ 105 lbs/65 lbs
10 Step Down Box Jumps
5 Knees to Elbows
Post Results to Comments.