*Vagabond CrossFit On Ramp Beginners Class Starts Monday, July 9th, 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 9th . 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.
Bec...
*Saturday, June 23rd Class Schedule: Class Time will begin @ 9:00 am, and first heat will start right at 9:10 am.*
*Vagabond CrossFit will be Hosting the CrossFit For Hope Workout for Cancer For Kids Fundraiser and Vagabond BBQ to follow*
We will be hosting the CrossFit For Hope Workout on Saturday @ 9:00 am. We are expecting a good amount of people, so we will be running heats of 8 for the workout. The sooner and earlier you get into Vagabond, we will be able to put you into a scheduled heat for the class. This will a tough workout that will be in honor for all those children suffering with cancer. Think of it like this, you will perform a workout for 15 minutes for that child who is suffering everyday with cancer. This is a great way to show your love and care for those children, so I expect as many Vagabonds to come to this workout as possible. All Vagabonds are welcome to come and have some fun with this workout!
The After Party and How We do at Vagabond!
The Vagabond BBQ will start at Noon, and will run until the last Vagabond leaves the party. We want as many Vagabonds to come to this party as possible, and we hold this party every year to show our appreciation for your hard work and also a time to hang and meet some new Vagabonds. We would like to see everyone be there by noon, but if you cannot come to later, that is fine as well. We really want to see a strong showing at this BBQ, so please come by, bring your family, children, and whoever else you want. We will have food, pool access, darts, pool table, and a nice pool house to sit down and relax. All Vagabonds are welcome, and this will be a BYOB Party, so bring your adult beverages with your Vagabond Self!
ADDRESS OF LOCATION:
476 Canton Street, Stoughton, Massachusetts.
Give me a call if you have a tough time finding the house!
508-930-8734
Nikki
I. Dynamic and Mobility Prep Warm-Up:
Coaches Option x 7 to 10 Minutes
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CrossFit For Hope Workout Review
II. Lifestyle Phases Strength and Conditioning:
A. Fitness Phase: Level 1
Three rounds of:
squat thrust
kb swing
plate jumps
thruster
ring rows
“Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of rotate, the athlete/s must move to next station immediately for good score. One point is given for each rep.
B. Fitness Phase Level 2 and Competition Phase:
Three rounds of:
Burpees
75/55 pound power snatch
box jump
75/55 pound thruster
Chest to bar pull ups or regular pull-ups
“Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of rotate, the athlete/s must move to next station immediately for good score. One point is given for each rep.
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