"Next Vagabond Beginners Class: February 16th + Change in Schedule for Afternoon: 430 pm to 830 pm Open Gym Format"(2.2.2015)

*Vagabond Open Gym Schedule for Monday*

430 pm to 830 pm Open Gym Format Due to Weather

Vagabond CrossFit Beginners Class Starts Monday, February 16th, 2014. 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, February 16th, 2014. 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:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
3-5 minutes of coach option
Coach Run Warm-Up:
3 Sets of the following:
30 Seconds Airdyne/Row
Rest 10 Seconds
30 Seconds of Kettlebell Swings
Rest 10 Seconds
30 Seconds of Plank Holds
Rest 10 Seconds
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Lower Body Squat/Upper Body Push(Seated) + Squat Conditioning + Aerobic(Core)
A1. High Bar Back Squat @ 20×1, 3-5 reps x 3 sets, rest 1 minute between sets.
Went up from previous week, we used 4-6 reps, this week go up in weight
A2. DB Seated Press @ 30×1, 6-8 reps x 3 sets, rest 1 minute between sets.
B. 10 Minute AMRAP of the following:
15 Calorie Row
10 Burpees
5 DB Push Press @ moderate weight
B. Fitness Phase
Oly Intense + Squat Intense/Upper Body Pull + Lactate Tester
A. Hang Power Clean or Squat Clean, complete 3 reps, every minute, on the minute x 7 minutes.
B1. High Bar Back Squat, 3 reps x 3 sets @ 78%, rest 1 minute between sets
B2. Ring Rows, 5-7 reps Elevated Feet on Box x 3 sets, rest 1 minute between sets.
D. 4 Sets of the following:
Airdyne 20 Seconds @ 90%
8 DB Push Press- go up in weight each set if need be
Rest 3 minutes between sets
C. Competition Phase
High Bar Back Squat + Snatch MOD Complex + Jerk Moderate +Long Aerobic Duration
A. High Bar Back Squat, work to a 3 rep max or heavy set of 3, think few attempts.
Compare to last week, and go off of feeling
B. High Bar Back Squat, 2 reps x 3 sets @ 85% of the above 3RM, rest 2 minutes between sets.
This is 5% lighter from last week
C. Snatch, 75%(1 rep) x 3 sets, 80%(1 rep) x 2 sets, 85%(1 rep) x 2 sets, rest as needed between sets.
D. 2 Rounds for time of the following:
30 Wall Balls @ 20/14 lbs
5 Muscle-Ups
Rest 3 Minutes
2 Rounds for time of the following:
15 Hang Power Cleans @ 135 lbs/95 lbs
15 Box Jumps Overs
Rest 3 Minutes
4 Rounds for time of the following:
3 Squat Cleans @ 205 lbs touch n go/125 lbs touch n go
10 Lateral Burpees
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