*Vagabond CrossFit Schedule for Saturday, April 21st, 2012: 9:00 am Group Class and 10:00 am Gymnastics Class*

*Click HERE for Workout for Gymnastics*

*Next On Ramp Class Date Starts Monday, May 14th, 2012*

On Ramp is a prerequisite and will prepare you to safely complete a regular class.  A new session will start on Monday, May 14th. These classes run three times a week for two weeks. The next open on ramp will begin May 14th.  There are no more than 8  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. For all questions please call or email us at:

[email protected] or 508 930 8734

I. Dynamic and Mobility Prep Warm-Up:
Coaches Option Prep Warm-Up/ Group Prep x 10 Minutes
+
Review of “Filthy 50”
II. Lifestyle Phases Strength and Conditioning:
A1. Fitness Phase: Level 1
“Dirty Thirty”
For Time of:
30 Box Jumps
30 Jumping Pull-Ups
30 Kettlebell Swings
30 Walking Lunge Steps
30 Knees to Chest
30 Push Press
30 Back Extension
30 Wall Balls
30 Burpees
30 Double Under Attempts/90 Single Unders
A2. Fitness Phase: Level 2
50 Box Uumps
50 Jumping Pull-Ups
50 Kettlebell Swings
50 Knees to Elbows
50 Push Press
50 Back Extensions
50 Wall Balls
50 Burpees
50 Double Unders
B. Competition Phase:
A. For Time of the following:
5 Rounds for time of:
Run 400 meters
15 Hang Power Cleans @ 115 lbs/80 lbs
Post Results to Comments.