*Schedule for Weekend @ Vagabond CrossFit*

1. Saturday, November 16th: 9:00 am Lifestyle + Fitness Phase Class + Bring a Friend Day

2. Saturday, November 16th: 10:00 am Competition Phase Class

*Bring a Friend Day to Vagabond on Saturday, November 16th @ 9:00 am*

You’re invited to experience Vagabond Crossfit on Saturday November 16th at 9:00 AM for a FREE introductory class. This event is open to all friends, family and spouses of current members. If you’re interested in joining Vagabond, seeing what all the buzz is about or simply in the mood for a great workout, please join us for this fun and informative event! Contact Kevin at 508-930-8734 or email him at vbcrossfit@gmail.com for more information or to RSVP!

CLICK HERE FOR INVITE PAGE ON FACEBOOK.

Vagabond CrossFit On Ramp Beginners Class Starts Monday, November 18th, 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.*

*We will be running Specials for our Beginners Class in November, December, and January. The cost of the Beginners will be only $99.*

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, November 18th, 2013. There are no more than 5-6  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 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:
Coaches Option x 7 to 10 Minutes
+
Review of Coaches Workout + Prep Review for Bring a Friend Day Workout
II. Phases Strength and Conditioning:
A. Lifestyle Phase
CrossFit Tester/Team Workout/Bring a Friend Day
Teams of Two Must Complete the following:
16 Rounds of the following:
10 Goblet Squats
10 Burpees
10 Calories on Rower or Airdyne or Run 100 Meters
Each Part Must Complete 8 Rounds
B. Fitness Phase
CrossFit Tester/Team Workout/Bring a Friend Day
Teams of Two Complete the following:
16 Rounds of the following:
10 Wall Balls
10 Burpees
10 Calories on Rower or Airdyne or Run 100 Meters
Each partner must complete 8 rounds
C. Competition Phase
MAP Multi Sets
4 min @ 85-90%:
2 Strict HSPU
4 Burpees
8 Russian KBS
–3 min rest
4 min @ 85-90%:
100 Meter Row
5 Wall Balls – 20#
–3 min rest
4 min @ 85-90%:
Run 100 Meters
5 KB Thrusters @ 35/26
–3 min rest
4 min @ 85-90%:
10 cals on Airdyne
5 Step Down Box Jumps
–3 min rest
4 min @ 85-90%:
5 Toes to Bar
20 Double Unders
–3 min rest
4 min @ 85-90%:
5 KB Strict Press @ 35 lbs/26 lbs
10 Burpees
–3 min rest
4 min @ 85-90%:
10 cals on Airdyne
5 Pull Ups
Post Comments to Nutrition Page.