"Next Vagabond Beginners Class: Monday, November 9th"(10.19.2015)

Vagabond CrossFit Beginners Class Starts Monday, November 9th, 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, November 9th, 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:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
3-5 minutes of Coach Dynamic Warm-Up
3-4 Minutes of the following:
Run 100 Meters or Airdyne 20 Seconds
10 goblet squats
5 wall angels
II. Phases Strength and Conditioning:
A. Lifestyle Phase
High Bar Back Squat/Upper Body Row + Aerobic Conditioning
A1. High Bar Back Squat, 5 reps x 4 sets, rest 1 minute between sets.
A2. KB Row, 6/each side x 4 sets, rest 1 minute between sets.
B. 5 Sets of the following:
12 DB Push Press or Barbell Push Press @ 75/45 lbs
10 Burpees
12 Calorie Airdyne/10 Calorie Airdyne or 8 Calorie Assault/6 Calorie Assault
Rest 45 seconds between sets
B. Fitness Phase
Press Intense(Jerk or Press)/Upper Body Pull + Conditioning
A. Jerk Dip(2 reps) + Push Jerk( 2 reps) x 4 sets, rest 1-2 minutes between sets.
B1. DB Bent Over Row, 5 reps/each side x 3 sets, rest 1 minute between sets.
B2. Close Grip Bench Press, 5 reps x 3 sets, rest 1 minute between sets.
C. 5 Sets of the following:
12 Thrusters @ 95/65 lbs
8 Box Jumps
100 Meter Run
Rest 30 seconds between sets
C. Competition Phase
3 Pos Snatch + Jerk Complex + Back Squat + Core + Conditioning Aerobic Two Sets(One set with Gymnastics Enduro)
A. 3 Position Snatch( floor, above knee, mid thigh), 65% x 5 sets, rest 1 minute between sets.
B. Push Jerk( 2 reps) + Split Jerk( 1 rep), 65% x 5 sets, rest 1 minute between sets.
C. High Bar Back Squat, 80% x 5 reps x 5 sets, rest as needed between sets.
D. GHD Sit-Ups @ 2020, 10 reps x 3 sets, rest 1 minute between sets
E. For Time of the following:
27-21-15-9-3 of the following:
Calorie Row
Rest 5-6 Minutes
AMRAP 7 Minutes of the following:
30 Double Unders
8 Kettlebell Swings @ 70/53 lbs
2-3 Bar Muscle-Ups
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