"Opens Workout 14.3 Released on Thursday Night"(3.13.2014)

*The Third Workout for CrossFit Opens will be released on Thursday Night. This will be the half way point for the Fourth Annual CrossFit Opens.*

Vagabond CrossFit On Ramp Beginners Class Starts Monday, March 31st, 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 31st, 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.

1966811_10201612216042420_336874425_n

I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Warm-Up:
3 minutes of Zone 1 Work
+
5-7 Minutes of:
1 Way Shoulder Stretch + Thor Mobility Foam Roll
+
3-4 Minutes of:
100 Meter Run or 100 Meter Row
5 Wall Squats
5 Face Pulls
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Maximum Aerobic Power Sessions
8 Minutes of the following:
Row 250 Meters
5 Push Ups or DB Strict Press
10 Walking Lunges
rest 4 minutes
8 Minutes of the following:
40 Single Unders or 20 Double Unders
15 Air Squats
10 Sit Ups
rest 4 minutes
8 Minutes of the following:
Max Meters on the Rowing Machine
B. Fitness Phase
Maximum Aerobic Power Sessions
8 Minutes of the following:
Airdyne 20 Calories
5 Push Ups
10 Box Jumps
rest 4 minutes
8 Minutes of the following:
20 Double Unders
15 Air Squats
5 Pull Ups
rest 4 minutes
8 Minutes of the following:
Airdyne 20 Calories
5 Barbell Push Press
10 Walking Lunges
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.
Post Comments to Nutrition Page.