*Change of Schedule this Saturday, September 29th due to Balanced Bites Seminar*
We will be running a 7:45 am class this Saturday, September 29th before the Balanced Bites Seminar for all Vagabond Members.
*You have one week left to register for the Fourth Edition of the Vagabond No Grain Challenge.
Please email below to reserve your spot today and get ready for a Lifestyle Change.*
*Vagabond CrossFit On Ramp Beginners Class Starts Monday, October 1st, 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 October 1st . There are no more than 4-6 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 [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 Specials for the Beginner’s Class.
Family is Your Number One Support System and Biggest Cheering Section!
I. Dynamic and Mobility Prep Warm-Up:
7 Minutes of Dynamic Mobility(Get the Body Warmed Up)
+
2 Rounds of the following:
15 Strokes on the Rower
7 Burpees
15 Air Squats
II. Lifestyle Phases Strength and Conditioning:
A. Lifestyle Phase(Level 1):
MAP Sessions
8 Minutes of the following:
5 Wall Balls
7 DB Hang Power Snatch @ 30/15 lbs
Run 100 Meters
Rest 4 Minutes
8 Minutes of the following:
3 Burpee Plate Jumps
6 Goblet Squats
9 Kettlebell Swings
Rest 4 Minutes
8 Minutes of the following:
5 Box Jumps
10 Ring Rows
10 Call Row
B. Fitness Phase(Level 2):
MAP Sessions:
8 Minutes of the following:
5 Wall Balls
7 DB Power Snatch @ 40/25 lbs/each hand
20 Double Unders
Rest 4 Minutes
8 Minutes of the following:
5 Pull Ups
7 Front Squats @ 95/65
20 Double Unders
Rest 4 Minutes
8 Minutes of the following:
5 Box Jumps
7 Burpees
Run 200 Meters
*All done at 85% effort*
C. Competition Phase:
Rest Day and Mobility Day
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