"It's Getting Hot in Here"(6.21.2012)

*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.

*The Summer Days Have Arrived*

As everyone knows the weather outside is getting quite hot. I am advising everyone to be well hydrated during these next couple of days, to ensure your safety and well being. We will be doing all our workouts inside during these next two to three days, and Yes I will turn the air conditioning on during the class sessions. So, I am here saying, do not make an excuse not to come to the gym because of the heat. The gym will be air conditioned, and the workouts will be performed inside during these next few days. So come on in, and enjoy your Vagabond Workouts.*

Butterfly Sit Ups

I. Dynamic and Mobility Prep Warm-Up:
5 minutes of movement prep work
2 rounds of
wall squats x 5
supermans x 10 w/ 1 sec. hold
hollow rock x 20 sec.
single unders x 30
II. Lifestyle Phases Strength and Conditioning:
A. Fitness Phase: Level 1 and Level 2
10 minutes @ low aerobic ability of:
Row 150 Meters
15 Russian kettle bell swings
15 air squats
Rest 5 minutes
10 minutes @ low aerobic ability of:
Row 150 Meters
10 step down box jumps
15 air squats
B. Competition Phase:
Rest Day and Mobilize Day
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