*Next On Ramp Session Begins on Monday, March 12th @ either 10:30 am or 7:30 pm.*

* Next On Ramp Session Starts on Monday, March 12th and will run for two weeks on Monday, Tuesday, and Thursday*

Our Next On Ramp Beginner’s Class starts on Monday, March 12th at either 10:30 am or 7:30 pm, and will run on Monday, Tuesday, and Thursday. We are still accepting people for this class session, but spots are limited, so please contact Vagabond CrossFit at either [email protected] or call us at 508 930 8734 to schedule your free assessement today!

*The Next CrossFit Opens Workout 12.2*

The Next CrossFit Opens Workout will be announced on Wednesday, February 29th @ 8:00 pm. We will be doing the same process of having a run through of the workout on Thursday throughout the day, and then on Saturday, we will go full tilt, and hit the Opens Workout as a gym. I want the same participation that we had last Saturday, and keep it a great community event. For those who have no chance on coming on Saturday at 9:00 am, then we will allow you to perform the workout on Thursday, but we encourage everyone to come on Saturday and perform the workout as a community, and help cheer on their fellow Vagabond.*

 
I. Dynamic and Mobility Prep Warm-Up:
5 minutes of movement prep
+
2 rounds of
5 db powell raise/each side
10 wall squats
Run 100 m
+
90 Degree Quad Stretch
II. Lifestyle Phases Strength and Conditioning:
A. Fitness Phase: Level 1 and Level 2
A1. Front Squat @ 4010, 2-4 reps x 3 sets, rest 2:00 minutes
A2. Ring Rows @ 2020, 10-12 reps x 3 sets, rest 2:00 minutes
B. 4 Sets of the following:
Run 200 m @ 95%
Rest 2:30 Minutes
Burpees x 15 As Fast As Possible @ 95%
Rest 2:30 Minutes
*Rowing will be substituted for Running if snow permits it to run outside. We will row 250 m all out sprints @ 97% or more.*
B. Competition Phase:
A. 10 Sets of the following @ High Aerobic Effort:
30 Seconds of Rowing
Rest 30 seconds
30 Seconds of Box Jumps-Step Down
Rest 30 Seconds
30 Seconds of Double Unders
Rest 30 seconds
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