*Schedule for Holiday Weekend*

Friday: 9:00 am and 10:00 am Classes

Saturday: 9:00 am Class and 10:00 am Gymnastics Class

Sunday: 9:00 am to 11:00 am Open Gym, 10:00 am Powerlifting, and 11:00 am Kettlebell Class

*Vagabond CrossFit On Ramp Beginners Class Starts Monday, December 10th, 2012. 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 December 10th. 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. Claases 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:
5 Minutes of Movement Prep
+
5 Minutes of the following:
Row 100 Meters
5 Bandy Good Mornings
5 Air Squats
5 Spiderman Lunge
+
Banded Hamstring Stretch
II. Phases Strength and Conditioning
A. Lifestyle and Fitness Phase
A. Review Cleans with Scarecrow Clean and Tall Squat Clean: Watch Following Video Below. All this movement is a fast pull under the barbell, no dynamic start or bending at the hips.

B. Complete the following for time as fast as possible:
21-15-9 of the following:
Deadlifts @ 225/135, 165/105, 135/85
Box Jumps(Full Hips Open)
C. Mobility x 10 Minutes
B. Competition Phase:
Zone 1 Work x 30 Minutes: Running, Rowing, or Airdyne.
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