"Olympic Lifting Class and MAP Sessions"(8.14.2012)

*Vagabond CrossFit On Ramp Beginners Class Starts Monday, August 20th, 2012. Contact us for more information and to sign up.*

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 August 20th . There are no more than 6-9 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. Claases fill up quickly, so contact us as soon as possible to reserve your spot today.

Click HERE for Pricing Page and Summer Specials for the Beginner’s Class.

*Vagabond Olympic Lifting Class @ 6:35 pm on Tuesday, August 14th*


Larry and Kelly, partners in the gym, and also husband and wife outside the gym!

I. Dynamic and Mobility Prep Warm-Up:
5 Minutes of Movement Prep Work
2 Rounds of the following;
5 Wall Squats
7 Back Extensions
5 Burpees
7 PVC Push Press
II. Lifestyle Phases Strength and Conditioning:
A. Fitness Phase: Level 1 and Level 2
7 Minutes of the following:
Row 250 Meters
10 Russian Kettlebell Swings Heavy
Rest 5 Minutes
7 Minutes of the following:
Run 400 Meters or Run 200 Meters depending on ability
10 Step Down Box Jumps
5 Goblet Squats
Rest 5 Minutes
7 Minutes of the following:
60 Single Unders or if advanced enough can complete 25 Double Unders
7 Burpees
10 Walking Lunges/ 5 each side
Rest 5 Minutes
7 Minutes of the following:
50 Meter Up and Back Sprint(Total 100 Meters)- Scale to Airdyne of 10 Cals of those who cannot run.
5 Light Hang Power Cleans
3 Front Squats
B. Competition Phase:
A. 7 Rounds for time of the following:
3 Hang Squat Cleans @ 185 lbs/115 lbs
15 Pull Ups
Rest 15 Minutes
B. 20 Minutes of the following:
1 Minute of Airdyne
1 minute of Rest/Active Recovery and Walking
Continue this for 20 minutes.
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