"Lactate + Aerobic Work + Vagabond of the Month for September"(9.5.2013)

*Vagabond of the Month for September. Click HERE to read their biography.*

Vagabond CrossFit On Ramp Beginners Class Starts Monday, September 16th, 2013. 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 Monday, September 16th, 2013. There are no more than 5-7  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. Classes 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:
Lifestyle + Fitness Phase Prep
3 minutes of z1 work
3-5 minutes of mobility work
*ankles, hips, t-spine
6-7 minutes of workout prep
wall squats x 5
wall angels x 5
burpees x 5
run 100 meter
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Aerobic Tester/CrossFit Tester
5 Rounds for time of the following:
Row 350 Meters
60 Meter DB Farmer’s Carry
60 Meters is Up and Back in the Parking Lot Straight Ahead
B. Fitness Phase
Lactate Tester
For Time of the following @ 100%:
30-40 Calorie Airdyne
25 Hang Power Cleans @ 95/65
30-40 Calorie Airdyne
Goal is under 5 minutes + no rest at all
C. Competition Phase
Rest Day
A.1 Rest and recovery on Sunday
A.2 Z1 activity for 30-60 minutes – do something new
A.3 Recovery – mobility work (check out mobilitywod.com), PT work, band work.
A.4 Take some time to prepare your meals and training times for the week.
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