"Bring a Friend Day to Vagabond"(8.4.2012)
*Vagabond Bring a Friend Day to VBC, Saturday, August 4th @ 9:00 am*
We are giving the Vagabond Community the chance to bring a friend to participate in a Group Class Workout this Saturday. You can bring a friend, significant other, family member, or anyone of your choice to attend a Vagabond Scheduled Workout this Saturday @ 9:00 am. We will be performing a team workout, where you and your friend will work together and complete a task at hand at Vagabond. Scaling Options will be present, and the goal of this Bring a Friend Day will be able to give your Friend a chance to see what Vagabond is all about, and give them a little hint of what happens within our community. We are excited about offering this to the outside community, and hope we will get some future Vagabonds into the Vagabond Community.
*Saturday, August 4th, 2012 Bring a Friend Day @ 9:00 am*
*Vagabond CrossFit On Ramp Beginners Class Starts Monday, August 20th, 2012. Contact us for more information and to sign up.*
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 August 20th . There are no more than 6-9 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 Summer Specials for the Beginner’s Class.
I. Dynamic and Mobility Prep Warm Up:
Coaches Option x 7 to 10 Minutes
II. Lifestyle Phases Strength and Conditioning:
Fitness Phase and Competition Phase:
As a team of two complete the following
Team must complete 1 mile run as a whole.
Only done with 200 meter runs.
Team will complete the following and can break up reps as needed and how they want to partition reps.
150 Sit-Ups(Partner Holds Feet)
50 Front Squat @ 95/65: Fitness Phase Level 1 can use goblet squat
150 Box Jumps
50 Push Press @ 95/65
As a team complete the following:
Team must complete 1 mile run
Only done with 200 meter runs
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