"Little Change in Schedule on Thursday"(7.5.2012)

*Vagabond CrossFit On Ramp Beginners Class Starts Monday, July 9th,  2012. Contact us for more information and to sign up.*

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 July 9th . There are no more than 6-9 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.

*Schedule for Thursday, July 5th at VBC*

9:00 am, 12:00 pm, 4:30 pm, 5:35 pm, and 6:35 pm Class


Coach Heather and Some of the Vagabond Kids

I. Dynamic and Mobility Prep Warm-Up:
5 Minutes of Movement Prep
2 Rounds of the following:
5 each arm/ db external rotation
20 Double Unders of 40 Single Unders
10 Wall Angels
1 Way Shoulder Stretch
II. Lifestyle Phases Strength and Conditioning:
A. Fitness Phase: Level 1 and Level 2
5 Minutes of the following
Run 100 Meters
10 Wall Balls
5 Push Ups
Rest 3 Minutes
X repeat x 4 sets.
Keep consistent and keep track of rounds for each set. Make sure all rounds are consistent and concentrate on breathing.
B. Competition Phase:
Rest Day and Mobilization Day
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