*Schedule for the Thanksgiving Weekend at Vagabond CrossFit*

1. Saturday, November 30th: 9 am + 10 am classes

2. Sunday, December 1st: 9 am Vagabond Gymnastics + 10 am Vagabond Powerlifting + 9 am to 11 am Open Gym

Vagabond CrossFit On Ramp Beginners Class Starts Monday, December 9th, 2013. 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.*

*We will be running Specials for our Beginners Class in December and January. The cost of the Beginners will be only $99.*

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, December 9th, 2013. There are no more than 5-6  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 vbcrossfit@gmail.com or call us at 508 930 8734. Classes 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:
Coaches Option x 7 to 10 Minutes
+
3 minutes of z1 work
+
3-5 minutes of mobility work
*ankles, hips, t-spine
+
3-5 minutes of workout prep
goblet squats x 5 reps
row 100 meters
slow wall angels
II. Phases Strength and Conditioning:
A. Lifestyle Phase
CrossFit Tester/Team Workout
Teams of Two Complete the following:
One Partner Works at a time. Partner 1 will finish Round 1, then Partner 2 will finish Round 2. Each Partner must complete 5 Rounds of the Workout
10 Rounds for time of:
10 DB Thrusters
150 Meter Row or 10 Calorie Airdyne
10 Burpees

B. Fitness Phase
CrossFit Tester/Team Workout
Teams of Two Complete the following:
One Partner Works at a time. Partner 1 will finish Round 1, then Partner 2 will finish Round 2. Each Partner must complete 5 Rounds of the Workout
10 Rounds for time of:
10 Thrusters @ 95/65, 75/45
150 Meter Row or 10 Calorie Airdyne
10 Burpees

C. Competition Phase
MAP Multi Sets
6 Minutes of the following @ 85%:
200 Meters of Rowing
5 Pull Ups
Rest 3 Minutes
6 Minutes of the following @ 85%:
20 Calorie Airdyne
10 Push Ups
Rest 3 Minutes
6 Minutes of the following @ 85%:
30 Double Unders
15 Wall Balls
Rest 3 Minutes
6 Minutes of the following @ 85%:
200 Meters of Running
10 KB Snatch(5/each side) @ 44/26
Rest 3 Minutes
6 Minutes of the following:
200 Meters of Rowing
5 Pull Ups
Done!
Keep Consistent and Keep Track of what you get on the first set of 6 minutes + last set of 6 minutes
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