"Next Vagabond Beginners: February 16th"(2.12.2015)

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
Maximum Aerobic Power Sessions
6 Minute AMRAP @ 80%:
10 Calorie Airdyne/6 Calorie Assault
10 Push-Ups or Banded Push-Ups
Rest 3 Minutes
18-15-12 of the following:
Russian Kettlebell Swings
Rest 5 Minutes
For Time of the following:
40 Calorie Airdyne/32 Calorie Assault
30 Box Jumps or Step Ups
B. Fitness Phase
CrossFit Tester/Community Builder + Core
AMRAP 18 Minutes of the following:
Row 1500 Meters(Men)/Row 1250 Meters(Women)
In remaining time complete as many rounds possible of the triplet:
30 DB Power Snatches @ 45-55 lbs(Men) and 25-35 lbs(Women)
(15 each side)
20 Box Jumps
10 Wall Balls
C. Competition Phase
Rest Day or Zone 1 Day or Mobility Day
A.1 Rest and recovery on Sunday
A.2 Z1 activity for 30-60 minutes – do something new
A.3 Recovery – mobility work (check out mobilitywod.com), PT work, band work.
A.4 Take some time to prepare your meals and training times for the week.
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