"Opens Workout 14.1 Released + Video Analysis/Breakdown of 14.1"(2.28.2014)

*Saturday Heat Schedule for 14.1 Workout*

HEAT 1 RX- 9:15AM
Bruce Caldwell David Painten Dennis Leung Dave Hobacia John MacDonald Derek Ashworth Jesse Rampsberger Neal Noonan
HEAT 2 – 9:30AM
Nikki Mills-Robles Chris Bradley Mike Fernando Lisa Flaherty Ted Fitopoulos Joe Irvine Mike Kodzis Shane Dupont Aimee Levesque
HEAT 3- 9:45 AM
Melissa De La Vega Mallory Lemieux Nicole Causey Gina Morningstar Jillian McCallum Ashley Greene Ashley Harrington Amy Hanson Trish Murphy
HEAT 4- 10:00AM
Erin Stuart Sirena Melton Pam Brooks David Echeverria Kate Welch Susan Antonucci Lucas Murphy BreS Baker Melissa O’Brien
HEAT 5- 10:15 AM
Punit Patel Jessi Haynes Sarah CliI Alana Esterman Mike Flynn Amanda Houser Brian Jaspon Meghan Derba Karen Condon?
HEAT 6- 10:30 AM
Judy Greenfield Gina Gallagher Stacie Lombardi Jennifer Faber Susan Beard Shauna McSweeney Marissa Crozier
HEAT 7 RX- 10:45 AM
Rob Vicente Mark Condon Walter Mirrione Jason Lounge MaS Donahue Steve Johnson David Clark


Vagabond CrossFit On Ramp Beginners Class Starts Monday, March 10th, 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, March 10th, 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.

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


I. Dynamic and Mobility Prep Warm-Up:
Competition Phase Prep
3 Minutes of Zone 1 Work
3-5 Minutes of the following:
Hamstring Mobility + Upper T-Spine Mobility
Lifestyle + Fitness Phase Prep
3 Minutes of the Zone 1 Work
3-5 Minutes of Foam Roll of:
Lower Back + T-Spine
3-5 Minutes of the following:
Row 100 Meters
5 indian push ups
5 inch worms
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Press Intense + Single Leg + Posterior Chain/Single Leg + Aerobic Tester(8-10 Minute Duration)
A. DB Floor Press, 8-10 reps x 3 sets, rest 1:30 between sets.
B1. DB Seated Press Heavy, 6-8 reps x 3 sets, rest 1 minute.
B2. Side Bridge, 18 seconds/each x 3 sets, rest 1 minute.
C. 10 Minute AMRAP of the following:
20 Second Airdyne
10 Ring Rows
10 Kettlebell Swings Russian
B. Fitness Phase
Bend Intense +Upper Body Pull/Upper Body Push + Posterior Chain
A. Deadlift, 3 sets of 3, rest 2 minutes between sets.
B1. Weighted Back Extensions, 8-10 reps x 4 sets, rest 1:30 between sets.
Dumbbell Underneath Chin for Holding Position
B2. Weighted Plank Holds, 35 seconds x 4 sets, rest 1:30 between sets.
C1. Romanian Deadlift @ 30×1, 6-8 reps x 4 sets, rest 1 minute between sets.
C2. Hand Release Push Ups AMRAP x 25 seconds x 4 sets, rest 1 minute between sets.
C. Competition Phase
Opens 14.1 Workout
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