Vagabond CrossFit On Ramp Beginners Class Starts Monday, June 24th, 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 Monday, June 24th, 2013. 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 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.

*Garage Games Recap of the Weekend*

This past weekend, we have over 20 Vagabonds compete in the Scaled and RX Division of the Garage Games in Canton, Massachusetts. We had a very successful weekend with 3 athletes finishing in the top 10 in Women’s Scaled Division(Pam Brooks(9th), Carolyn Reagan(6th), and Lisa Flaherty(10th)) and 3 athletes finishing in the top 10 in Men’s Scaled Division(Matt Donahue(7th), Larry Fleischman(8th), and John Morrissey(9th)).

We also had our two coaches, Andrew Costantino finished 1st overall in the Male’s RX Division, and Kevin O’Malley finished 3rd overall in the Male’s RX Division. We just want to send a huge congratulations to every Vagabond who competed this weekend, and made it a great weekend for Vagabond CrossFit overall!

I. Dynamic and Mobility Prep Warm-Up:
3 Minutes of Zone 1 Prep Work
+
3-5 Minutes of Mobility:
Banded Hamstring Stretch
+
3-5 Minutes of Dynamic Prep of:
Run 100 Meters
5 Face Pulls
5 Indian Push Ups
II. Phases Strength and Conditioning:
A. Lifestyle Phase:
Maximum Aerobic Power Sessions:
8 Minutes of the following:
4 Push Ups
6 Sit Ups
8 Box Jumps
Rest 4 minutes
8 Minutes of the following:
4 Plank Walk Outs
6 Ring Rows
8 Air Squats
Rest 4 minutes
8 Minutes of the following:
12 Calorie Airdyne
8 Wall Balls
4 Sit Ups
B. Fitness Phase:
Maximum Aerobic Power Sessions:
8 Minutes of the following:
4 Hand Release Push Ups
6 Sit Ups
8 Box Jumps
Rest 4 minutes
8 Minutes of the following:
4 Front Squats @ 95/65
6 Pull Ups
8 Burpees
Rest 4 minutes
8 Minutes of the following:
Run 200 Meters
8 Wall Balls
12 Sit Ups
C. Competition Phase:
Rest Day
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