"Monday Labor Day Schedule"(9.3.2012)
Monday, September 3rd, 2012 Schedule for Labor Day
9:30 am Group Class, 10:30 am to 12:00 pm Open Gym Format
*Vagabond CrossFit On Ramp Beginners Class Starts Monday, September 10th, 2012. Contact us for more information and to sign up.*
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 September 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:
7-10 Minutes of Hip, Hamstring, Glute Work
90 Degree Quad Stretch
II. Lifestyle Phases Strength and Conditioning:
A. Lifestyle and Fitness Phase:
CrossFit Tester Domain
6 Sets of the following movements:
30 seconds of Rowing
30 seconds of Box Jumps
30 seconds of Push Press
Rest 3:00 Minutes between sets.
B. Competition Phase:
CP Battery Tester:
22 Minutes of the following:
Odd Minutes: Complete 3 Power Cleans @ 205/135
Even Minutes: Complete 5 Handstand Push Ups
Post Results to Comments.