"Next Vagabond Beginners Class: August 31st"(8.11.2015)

Vagabond CrossFit Beginners Class Starts Monday, August 31st, 2015. 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, August 31st, 2015. 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 [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.

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I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
3-5 Minutes of the following:
Coach Choice-Dynamic Warm-Up
2 Sets of the following:
30 Seconds of Indian Push-Ups
Rest 10 Seconds
30 Seconds of Goblet Squats
Rest 10 Seconds
30 Seconds of Plank Holds
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Upper Body Horizontal Press/Upper Body Row/Core + Short Aerobic Session
A1. Close Grip Bench Press, 8-10 reps x 3 sets, rest 45 seconds between sets.
Look at 1 rep max of July 29th, 2015
A2. Ring Rows, 6-8 reps @ 31×1 x 3 sets, rest 45 seconds between sets.
People can scale up to elevated ring rows, but no more than 12 inches
A3. Side Bridges x 30 seconds.each side x 3 sets, rest 45 seconds between sets.
B. 3 Rounds for time of the following:
Run 400 Meters or Row 400 Meters-Athlete Choice
21 DB Push Press
B. Fitness Phase
Bend Intense/Core + Upper Body Push/Posterior Chain + Conditioning
A1. Deadlift or Trap Bar Deadlift, 7 reps, 5 reps, 3 reps, 2 reps, rest 1 minute between sets.
A2. Side Bridges Weighted, 20 seconds.each side x 4 sets, rest 1 minute between sets.
B1. AMRAP Push-Ups or Ring Push-Ups x 45 seconds x 2 sets, rest 1 minute between sets.
B2. Back Extensions, 12 reps x 2 sets, rest 1 minute between sets.
C. AMRAP 12 Minutes of the following:
Row 12 Calories
Kettlebell Swings 10 reps @ 70/53, 53/35 lbs
Burpees 12 reps or Sit-Ups-Athlete Choice
C. Competition Phase
Clean(Power + Squat Complex) + Muscle Snatch + Overhead Squat + Gymnastics OTMEM + Gymnastics High Intense/Heavy Loading Battery
A. Power Clean( 1 rep) + Squat Clean( 2 rep) @ 70% x 2 sets, Power Clean(1 rep) + Squat Clean( 2 rep) @ 75% x 3 sets.
B. Muscle Snatch, 65% x 5 reps, 70% x 4 reps, 75% x 3 reps x 2 sets
C. Snatch Balance, 65% x 3 reps x 2 sets, 70% x 3 reps x 2 sets, Percentages based off 1RM Snatch.
D. Upper Body Push Complex Conditioning:
4-5 Strict Handstand Push-Ups + 5-6 Kipping Handstand Push-Ups x 5 sets, rest 90 seconds between sets.
E. Complete the following of:
50-40-30-20-10 of:
Handstand Walk Feet
Double Unders
5-4-3-2-1 of:
Power Clean @ following weights—225/135 lbs, 235/145 lbs, 245/155 lbs, 255/165, 265/170 lbs
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