"Lifestyle + Fitness Phase Class @ 9:00 am + Competition Phase Class @ 10:00 am"(9.28.2013)

*Schedule for the Weekend*

1. Saturday, September 28th: 9:00 am Lifestyle + Fitness Phase, 10:00 am Competition Phase

2. Sunday, September 29th: 9:00 am to 11:00 am Open Gym

3. Sunday, September 29th: 9:00 am Vagabond Kettlebell Class

4. Sunday, September 29th: 10:00 am Vagabond Powerlifting Class

Vagabond CrossFit On Ramp Beginners Class Starts Monday, October 7th, 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, October 7th, 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.

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I. Dynamic and Mobility Prep Warm-Up:
Coaches Option x 7 to 10 Minutes
+
Review of Lifestyle, Fitness, and Competition Phase Workouts
II. Phases Strength and Conditioning:
A. Lifestyle Phase
CrossFit Tester/Team Workout
Teams of Two Complete the following:
AMRAP 20 Minutes of the following:
Row 150 Meters- 200 Meters or Airdyne 20 Calories(Men) 15 Calories(Women)
3 Burpees
6 KB Deadlifts
9 Air Squats
One Partner will work at a time, while the other partner rests
B. Fitness Phase
CrossFit Tester/Team Workout
Teams of Two Complete the following:
AMRAP 20 Minutes of the following:
Row 150 Meters- 200 Meters or Airdyne 22 Calories(Men) 18 Calories(Women)
3 Burpees
6 Barbell Deadlifts @ 135/95
9 Air Squats
One Partner will work at a time, while the other partner rests
C. Competition Phase
Lactate Tester + Running MAP Based
3 Rounds for time of the following:
10 Squat Snatches @ 95/65
10 Lateral Burpees
+
Rest as Needed
+
10 Rounds for Quality Not For Time:
Run 400 Meters
10 Burpees
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