"Lifestyle/Fitness Phase Class @ 9 am + Competition Phase Class @ 10 am"(4.12.2014)

*Schedule for the Weekend*

1. Saturday, April 12th, 2014: 9:00 am Lifestyle + Fitness Phase Class

2. Saturday, April 12th, 2014: 10:00 am Competition Phase Class

3. Sunday, April 13th, 2014: 9:00 am to 11:00 am Open Gym

4. Sunday, April 13th, 2014: 9:00 am Gymnastics Class

Vagabond CrossFit On Ramp Beginners Class Starts Monday, April 21st, 2014. 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, April 21st, 2014. There are no more than 6-8  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:
Lifestyle + Fitness Phase
3 Minutes of Zone 1 Work
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3-5 minutes of mobility prep
Foam Rolling/Myofascia Release
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3-5 minutes of workout prep
row 100 meters
wall squats x 5 reps
wall angels x 5 reps
sit ups x 5 reps
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Partner Workout/CrossFit Tester
Teams of Two Complete the following:
4 Rounds of the following:
500 Meters of Rowing
25 Goblet Squats
Partner One does Round 1, then Partner 2 does Round 2, and so on. Each must complete 2 rounds each
+
After they complete the 4 rounds, they move onto the next rounds immediately of
+
4 Rounds of the following:
Row 400 Meters
25 Kettlebell Swings
Partner One does Round 1, then Partner 2 does Round 2, and so on. Each must complete 2 rounds each
+
After they complete the 4 rounds, they move onto the next rounds immediately of
+
Complete 80 Burpees as a team.
Break up however you want for this last portion
B. Fitness Phase
Partner Workout/CrossFit Tester
Teams of Two Complete the following:
4 Rounds of the following:
500 Meters of Rowing or 400 Meters of Running
20 Front Squats @ 75/45
Partner One does Round 1, then Partner 2 does Round 2, and so on. Each must complete 2 rounds each
+
After they complete the 4 rounds, they move onto the next rounds immediately of
+
4 Rounds of the following:
Row 400 Meters
25 Kettlebell Swings
Partner One does Round 1, then Partner 2 does Round 2, and so on. Each must complete 2 rounds each
+
After they complete the 4 rounds, they move onto the next rounds immediately of
+
Complete 80 Burpees as a team.
Break up however you want for this last portion
C. Competition Phase
5 x 20 sec Prowler Sprint @ 45lb load @ 95% effort, 40 sec rest b/t sets
+
15 min
+
For time:
250m Row
15 KBS – 32kg
25 Burpees
15 KBS – 32kg
250m Row
+
15 min rest
+
AMRAP 10 Minutes of the following:
Row 2000 Meters(Men)/Row 1800 Meters(Women)
AMRAP Double Unders x sets of 25, as many sets of 25 reps in remaining time.
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