"Lactate Tester for Fitness + Aerobic Tester for Lifestyle + Schedule for Labor Day Weekend"(8.29.2013)

*Schedule for Labor Day Weekend*

1. Saturday, August 31st : 9:00 am Lifestyle + Fitness Class + 10:00 am Competition Class

2. Sunday, September 1st: 9:00 am to 11:00 am Open Gym Format(No Speciality Classes)

3. Monday, September 2nd Labor Day: 9:00 am Class Only

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 Warm-Up
3 minutes of z1 work
3-5 minutes of mobility work
*ankles, hips, t-spine
3-5 minutes of workout prep
goblet squats facing wall
wall angels
row 100 meters
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Maximum Aerobic Power Sessions
20 Minute AMRAP of the following:
Run 400 Meters or Row 500 Meters
15 Sit Ups
15 Step Down Box Jumps
B. Fitness Phase
Lactate Tester
For Time of the following as fast and hard as possible:
500 Meter Row @ 90%
30 Push Press @ 75/45(Goal to go unbroken)
500 Meter Row @ 100%
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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