"Maximum Aerobic Power Sessions"(11.21.2012)

*Email No Grain Challenge, Before and After Pictures to Kevin by end of Tonight*

Schedule for the Thanksgiving Week:

Wednesday: 6 am, 7 am, 9 am, 12 pm, 4:30 pm, 5:35 pm, 6:35 pm classes

Thursday: 9 am class

Friday: 9 am and 10 am classes

*Vagabond CrossFit On Ramp Beginners Class Starts Monday, December 10th, 2012. 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 December 10th. 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. Claases 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:

5 Minutes of Workout Prep Mobility
5 Minutes of the following:
5 Face Pulls
5 Banded Good Mornings
5 Air Squats
5 Plank Push Ups to 3 second lowering phase
Review of MAP Session
Mike Stick(Down 11 lbs, 15 lbs Front Squat PR, and 8 Second Decrease in 800 Meter Run- Day 1 of No Grain Re-Testing)

II. Phases Strength and Conditioning:
A. Lifestyle and Fitness Phase:
MAP Sessions: 10 Minutes on/5 minutes off
10 Minutes @ 80% of the following:
5 Ring Push Ups or Regular Push Ups
15 Step Down Box Jumps
25 Double Unders or 50 Single Unders
Rest 5 Minutes
10 Minutes of the following @ 80%:
3 Pull Ups
10 DB Push Press
200 Meter Run, 250 meter row, or Airdyne x 15 cals(Athlete Choice)
Rest 5 Minutes
10 Minutes of the following @ 80%:
15 Wall Balls
Row 300 Meters
B. Competition Phase:
Maximum Aerobic Power Sessions: 10 minutes on/5 minutes off x 3 sets
10 Minutes @ 90% of the following:
5 Push Ups
5 Kettlebell swings
5 Box Jumps
Row 150 Meters
Rest 5 minutes
10 Minutes @ 90% of the following:
35 Double Unders
5 Toes to Bar
20 Walking Lunges
Rest 5 Minutes
10 Minutes @ 90% of the following:
Airdyne 20 Cals
5 Burpees
10 Wall Balls
5 Burpees
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