*Schedule for Sunday, December 30th, 2012*
9:00 am to 11:00 am Open Gym Format
10:00 am Powerlifting Class. CLICK HERE FOR WORKOUT.
* The January 5th Massage Therapy Appointments have been booked, but we will be offering Massages as well on Saturday, February 2nd, 2013 from 9:00 am to 12:00 pm, Lindsay will be offering Massages. To book your appointment, please contact Lindsay at the following information. CLICK HERE.
Vagabond CrossFit On Ramp Beginners Class Starts Monday, January 7th, 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.*
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 January 7th. There are no more than 4-6 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 [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.
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
+
Skill Warm-Up x 15 Minutes
II. Phases Strength and Conditioning:
A. Lifestyle and Fitness Phase:
Open Gym Format
A. Accumulate 3 to 5 Minutes in the Front Lean Rest Position
+
B. 3 Sets of the following:
Row 250 meters
Rest 30 seconds
Row 250 meters
Rest 60 seconds
Row 250 meters
Rest 90 seconds
Row 250 meters
Rest 3 minutes
Or
Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
B. Competition Phase:
Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
Post Results to Nutrition Page.