*Vagabond will now be offering a 10:00 am Saturday Group Class, so our schedule will now be 9:00 am and 10:00 am every Saturday.*

Vagabond CrossFit On Ramp Beginners Class Starts Monday, December 10th, 2012. 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 December 10th. 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. Claases 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:
7 Minutes of Movement Prep
+
5 Minutes of the following:
5 Air Squats
10 Air Angels
Row 150 Meters

II. Phases Strength and Conditioning:
A. Lifestyle Phase:
MAP Sessions: 10 minutes on/5 minutes off x 3 sets
A. 10 Minutes of the following @ 80%:
Row 400 Meters
10 Burpees
+
Rest 5 Minutes
+
B. 10 Minutes of the following @ 80%:
25 Double Unders or 50 Single Unders
10 Barbell Front Squats @ 95/65, 75/45
Run 100 Meters
+
Rest 5 Minutes
+
C. 10 Minutes of the following @ 80%:
10 DB Cleans(Start @ Ground to Clean Position)
10 Step Down Box Jumps
20 Lateral Hops
B. Fitness Phase:
MAP Sessions: 10 minutes on/5 minutes off x 3 sets
A. 10 Minutes of the following @ 80%:
Row 400 Meters
10 Burpees
+
Rest 5 Minutes
+
B. 10 Minutes of the following @ 80%:
25 Double Unders or 50 Single Unders
10 Barbell Front Squats @ 95/65, 75/45
Run 100 Meters
+
Rest 5 Minutes
+
C. 10 Minutes of the following @ 80%:
10 DB Cleans(Start @ Ground to Clean Position)
10 Step Down Box Jumps
20 Lateral Hops
C. Competition Phase:
Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
 
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