Vagabond CrossFit On Ramp Beginners Class Starts Monday, January 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 January 7th. 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:
3-5 Minutes of the following:
Agility Ladder
+
5 Minutes of the following:
Run 100 Meters
Wall Squats x 7 repetitions
Strict Pull Ups or Ring Rows x 3-5 reps
+
3 Minutes of the following:
90 Degree Quad Stretch

II. Phases Strength and Conditioning:
A. Lifestyle Phase:
MAP Sessions: 3 minutes on/3 minutes off x 4 reps
3 minutes of the following @ 80%:
Row 150 meters
10 air squats
rest 3:00 minutes
3 minutes of the following @ 80%:
Single Unders x 30 repetitions
Step Down Box Jumps x 5 repetitions
rest 3:00 minutes
3 minutes of the following @ 80%:
10 DB Clean and Press @ moderate weight and from hang position
5 Burpees
rest 3:00 minutes
3 minutes of the following @ 80%:
Airdyne Cals
Rest 7:00 minutes and Repeat Sequence.
B. Fitness Phase:
MAP Sessions
3 minutes of the following @ 80%:
Row 150 meters
10 wall balls
rest 3:00 minutes
3 minutes of the following @ 80%:
Double Unders x 15 repetitions
Step Down Box Jumps x 5 repetitions
rest 3:00 minutes
3 minutes of the following @ 80%:
10 DB Clean and Press @ moderate weight and starting from ground
5 Burpees
rest 3:00 minutes
3 minutes of the following @ 80%:
Run 800 Meters in this time frame.
If 800 meters is to far, get as many meters done in this time frame.
Rest 7:00 minutes and repeat Sequence.
C. Competition Phase:
Make-Up Workout
or
Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
Post Results to Nutrition Page.