"Aerobic Testers"(3.25.2014)

Vagabond CrossFit On Ramp Beginners Class Starts Monday, March 31st, 2014. 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, March 31st, 2014. There are no more than 6-8  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:
3 Minutes of Zone 1 Work
+
3-5 Minutes of the following:
Banded Hamstring Stretch x 2 minutes/each side
+
3-5 Minutes of the following:
Coaches Option x Dynamic Prep
+
3-5 Minutes of the following:
Row 100 Meters
5 Air Squats
5 Burpees
*Get Heart Rate Up*
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Aerobic Tester: For the Record… Re-Test in 8-10 Weeks!
3 Rounds of the following:
Airdyne 40 Calories(Men)/Airdyne 30 Calories(Women)
12 Deadlifts @ 135/95 lbs
21 Box Jumps @ 24/20 or 20/16 inches
B. Fitness Phase
CrossFit Tester: For the Record Books
3 Rounds for time of the following:
Row 500 Meters
15 Clean and Jerks @ 95/65
10 Lateral Burpees
C. Competition Phase
Press Intense + Upper CP Volume Gymnastics + Upper Body Pull/Upper Body Push
A. High Bar Back Squat @ 83%, on the minute, every minute x 10 minutes x 1 repetition.
B. 10 Sets of the following @ Moderate Effort of:
30 Seconds of Rowing
Rest 30 Seconds
30 Seconds of Step Down Box Jumps
Rest 30 Seconds
30 Seconds of Wall Balls
Rest 30 Seconds
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