"Happy Thanksgiving and Repeatable Failures"(11.22.2012)

*Thanksgiving Schedule for Thursday, November 22nd, 2012*

9:00 am Class Only

*Vagabond CrossFit On Ramp Beginners Class Starts Monday, December 10th, 2012. Contact us for more information and to sign up. These sell out fast, so get in contact as soon as possible to reserve your spot today.*

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 December 10th. 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.


I. Dynamic and Mobility Prep Warm-Up:

5 Minutes of Movement Prep
5 Rounds of the following:
Run 100 Meters
Air Squats x 5 reps
PVC Push Press x 7 reps
Sit-Ups x 10 reps
Hip Mobility
II. Phases Strength and Conditioning:
A. Lifestyle and Fitness Phase:
Repeatable Failures
15-12-9 of the following:(5 Minute Time Limit)
Thrusters @ 95/65 lbs
Lateral Burpees
Rest 10 Minutes
15-12-9 of the following:(5 Minute Time Limit)
Thrusters @ 95/65
Lateral Burpees
Rest 7 Minutes
Row 1000 Meters for Time
B. Competition Phase:
Repeatable Failure
10 minute AMRAP:
5 Thrusters @ 95lb/65lb
5 Chin-ups (C2B for males)
5 Step Down Box Jumps (24″ – males, 20″ – females)
10 min rest
For time (10 minute time limit):
1k Run
50 Cal Airdyne
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