"Maximum Aerobic Power Sessions + Schedule for Weekend"(4.25.2013)

*Schedule for Saturday and Sunday of this Weekend*

Saturday, April 27th:

9 am, 10 am Group Classes

Sunday, April 28th, 2013:

Gym Closed due to Kevin and Katie’s Wedding

Vagabond CrossFit On Ramp Beginners Class Starts Monday, May 13th, 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, May 13th, 2013. 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.

*Kevin and Katie will be Celebrating their Wedding this Saturday, April 27th, 2013*

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
+
2-3 minutes of mobility work
*ankles, hips, t-spine, add./abd.
+
3-5 minutes of workout prep
goblet squats facing wall
wall angels x 5 reps
wall squats x 5 reps
run 100 meters
II. Phases Strength and Conditioning:
A. Lifestyle Phase:
Maximum Aerobic Power Sessions
10 Minutes of the following:
Row 250 Meters
10 Step Down Box Jumps
5 Wall Balls
+
rest 5 minutes
+
10 Minutes of the following:
Run 200 Meters
20 Walking Lunges(10/each side)
5 Plank Walk-Outs
B. Fitness Phase:
Maximum Aerobic Power Sessions
10 Minutes of the following:
Run 200 Meters
10 Step Down Box Jumps
5 Wall Balls
+
rest 5 minutes
+
10 Minutes of the following:
Run 200 Meters
20 Sit Ups
5 Burpees
C. Competition Phase:
OFF Day or Zone 1 Work
15 Minutes of Light Rowing
+
15 Minutes of Snatch Balance Work: Light Work
+
15 Minutes of Light Rowing
Post Comments to Nutrition Page.