"Fourth of July Honor Workout"(7.4.2012)

*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.

Class Schedule for Wednesday, July 4th, 2012

We will be running a 10:00 am Class for All Levels. Come in and enjoy a workout to celebrate our Indepedence and Freedom!


I. Dynamic and Mobility Prep Warm-Up:
Coaches Option x 7 to 10 Minutes Prep Work
II. Lifestyle Phases Strength and Conditioning:
“CrossFit Tester Day”
A. Fitness Phase and Competition Phase:
AMRAP 20 Minutes of the following:
Run 400 Meters
Power Cleans x 5 reps @ moderate weight
Air Squats x 15 reps
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