"Capacity Based Tester"(7.16.2012)

*Vagabond CrossFit On Ramp Beginners Class Starts Monday, July 30th,  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 July 30th . 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.

*Speciality Classes Ahead for the Week*

Olympic Lifting on Tuesday, July 17th @ 6:35 pm
Yoga Class on Wednesday, July 18th @ 7:30 pm
Running Club on Sunday, July 22nd @ 8:45 am
Kettlebell Class on Sunday, July 22nd @ 11:00 am


I. Dynamic and Mobility Prep Warm-Up:
5 Minutes of Movement Prep Work
2 Rounds of the following:
Wall Angels x 10
Supermans x 15
Run 200 Meters
II. Lifestyle Phases Strength and Conditioning:
A. Fitness Phase: Level 1 and Level 2
A. Deadlift @ 65%, 7 sets of 3, rest 45 seconds. Look at last 4 weeks of deadlift power workouts.
B. Hang Power Snatch,, rest 2 minutes.
C1. Db Tricep Extensions @ 30×1, 4-6 reps x 2 sets sets, compare to June 25th, rest 10 seconds.
C2. Weighted Anchored Sit-Ups x 15-20 reps x 3 sets, rest 1 minute.
D. Prowler Pushes x 60 meters x 4 sets, up and back in parking lot, rest 2 minutes to 2 Minutes and 30 Seconds. We are concentrating on how well you recover from each bout.
B. Competition Phase:
A.  Squat Snatch Cluster, 1.1.1 x 4 sets @ 85%, rest 3 minutes.
B. Power Clean Cluster, 1.1.1 x 4 sets @ 85%, rest 3 minutes.
C1. Front Squat @ 20×1, 2-3 reps x 3 sets, rest 2 minutes.
C2. GHD Raises @ 30×1, 10-12 reps x 3 sets, rest 2 minutes. Add weight under chin with a dumbbell to increase difficulty.
D. Choose a Skill you want to work on for a time slot, and practice, practice, practice…
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