"Opens Workout 13.4 Announced"(3.28.2013)

*Opens Workout 13.4 Announced on the Games Site.*


We will be performing the Opens 13.4 Workout this Saturday, March 30th at Vagabond as a Community. We encourage all Vagabonds to come on Saturday Morning to participate in the workout and have a great morning session with fellow Vagabonds. If you cannot make the Saturday Opens Workout, you are allowed to make up at some point during the week.

Vagabond CrossFit On Ramp Beginners Class Starts Monday, April 15th, 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 Monday, April 15th, 2013. 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:
3-4 Minutes of Zone 1 Work
3-4 Minutes of the following:
Dynamic Prep + Warm-Up
3-4 Minutes of the following:
30 Single Unders/15 Double Unders
5 Strict Push Ups @ 30×0
7 Air Squats @ 30×0
Review of CrossFit Opens 13.4 Workout
II. Phases Strength and Conditioning:
A. Lifestyle Phase:
Aerobic Power Tester or CrossFit Tester
5 Rounds of the following:
10 DB Hang Power Cleans
Row 500 Meters
10 Hand Release Push Ups
100 Single Unders
B. Fitness Phase:
Lactate Endurance Work
5 Sets of the following:
30 sec. max reps russian kb swing, 70/55#
rest 5 seconds transition
30 sec. max burpee
rest 5 second transition
30 sec. max rep AD cal
*Rest 5 minutes between sets*
Opens 13.4 Variation Workout
10 Sets of the following:
3-5 Toes to Bar or Knee Elbows
rest 30 seconds
2-4 Clean and Jerks @ 135/95
rest 30 seconds
C. Competition Phase:
CrossFit Opens 13.4 Workout or Prep Work
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