*Saturday, January 5th, 2013 Class Schedule*
9:00 am and 10:00 am Group Classes
*Massage Therapy Appointments for the following Three Saturdays from 9 am to 12 pm*
Saturday, January 5th, 2013: All Spots Filled
Saturday, February 2nd, 2013: All Spots Filled
Saturday, March 2nd, 2013: One Spot Remaining
*Please email Lindsay at the following address of [email protected]*
Vagabond CrossFit On Ramp Beginners Class Starts Monday, January 28th, 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 January 28th. There are no more than 4-6 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 [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:
Coaches Option x 7 to 10 Minutes
II. Phases Strength and Conditioning:
A. Lifestyle and Fitness Phase:
CrossFit Tester: Team Workout
This will consist of two members on each team, and one team member will work at a time during this period.
AMRAP 20 Minutes of the following:
Row 250 meters
5 DB Man Makers
DB Man Makes will be shown on video on Website and Coaches Section. There will be scaled options.
B. Competition Phase:
MAP Sets Variant
Five Rounds for time of the following:
12 Thrusters @ 65/45
12 Step Down Box Jumps @ 24/20
Goal Time: Sub 6 minutes
rest 10 minutes
For Time of the following:
Row 1000 meters
50 kettlebell swings
Goal Time: Sub 10 Minutes
Post Results to Nutrition Page.