"Lifestyle/Fitness Phase 9 am Group + Competition Phase 10 am Group"(1.4.2013)

January 3, 2014
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| Blog, Competition Phase, Fitness Phase, Lifestyle Phase
Announcing VBC’s Family & Friends Week
January 13 – 17th
The week of January 13th is Friends & Family week at Vagabond CrossFit. Kick off 2014 on the right foot and take advantage of this special opportunity to bring a friend, spouse or other family member to Vagabond to try out a class! They will get to see first hand how the classes work, meet the coaches and get a glimpse into our VBC lifestyle!
To entice our VBC community to spread the word, we’ve come up with some great New Year’s promotions:
**If your friend likes the class you bring them to try and signs up for On Ramp- YOU get a one-time discount of 25% off YOUR membership fee that month (the month they complete On Ramp).
**If your friend then decides to join Vagabond once they’ve completed On Ramp- YOU get a one-time discount of 50% off YOUR membership fee that month (the month they join).
Please give Kevin or Melissa 24 hours notice if you’d like to bring someone in!
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Vagabond CrossFit On Ramp Beginners Class Starts Monday, January 27th, 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.*

*We will be running Specials for our Beginners Class in January. The cost of the Beginners will be only $99.*

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, January 27th, 2013. There are no more than 5-6  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 vbcrossfit@gmail.com 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 Partner/Team Workout

II. Phases Strength and Conditioning:
A. Lifestyle Phase
CrossFit Tester/Team Workout
Courtesy of Jason Leydon Team Workout
10 Rounds for time of the following:
15 Wall Balls or Goblet Squats
15 Box Jumps
Row 200 Meters or Airdyne 20 Calories
One Partner Works at a time

Must complete 5 rounds each of the following

B. Fitness Phase
CrossFit Tester/Team Workout
Courtesy of Jason Leydon Team Workout
10 Rounds for time of the following:
15 Wall Balls or Goblet Squats
15 Box Jumps
Row 200 Meters or Airdyne 20 Calories
One Partner Works at a time

Must complete 5 rounds each of the following

C. Competition Phase
CrossFit Testers/MAP Scenarios
All Efforts @ 90% effort(Read that correctly 90% EFFORT)
50 Burpees
50 Thrusters @ 45/33 lbs
50 Pull Ups
+
Rest 10 Minutes
+
10 Rounds of the following:
4 Wall Balls
6 Handstand Push Ups
8 Kettlebell Swings @ 55 lbs

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