"Aerobic Tester/CrossFit Testers for Lifestyle + Fitness"(8.1.2013)

*Speciality Classes for the Weekend*

Sunday, August 4th, 2013

1. 8:30 am Running Club

2. 9:00 am Gymnastics Class

3. 10:00 am Powerlifting Class

Vagabond CrossFit On Ramp Beginners Class Starts Monday, August 26th, 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 26th, 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 [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:
Lifestyle + Fitness Phase Prep Warm-Up
3 Minutes of Zone Work
3-5 Minutes of Mobility Work
4-5 Minutes of:
Run 100 Meters
5 Face Pull Ups
5 Goblet Squats
II. Phases Strength and Conditioning
A. Lifestyle Phase
CrossFit Tester/Aerobic Tester
AMRAP 15 Minutes of the following:
10 Burpee Plate Jumps
Run 100 Meters
B. Fitness Phase
Aerobic Tester/CrossFit Tester
Start: Row 1000 Meters
Immediately following For Time of the following:
50-40-30-20-10 of:
Double Unders
Sit Ups
People can sub Double Unders with Airdyne Calories of 35 Calories-30 Calories-25 Calories-20 Calories-15 Calories
C. Competition Phase
Rest Day
A.1 Rest and recovery on Sunday
A.2 Z1 activity for 30-60 minutes – do something new
A.3 Recovery – mobility work (check out mobilitywod.com), PT work, band work.
A.4 Take some time to prepare your meals and training times for the week.
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