*Class Schedule Change for Tuesday, March 5th, 2013*

No Olympic Lifting Class @ 6:35 pm, we will run a Regular 6:35 pm Group Class in its place

Vagabond CrossFit On Ramp Beginners Class Starts Monday, March 25th, 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, March 25th, 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 minutes of z1 work
+
3-5 minutes of mobility work
*ankles, hips, upper back
+
3-5 minutes of movement prep
wall squats
good mornings
face pulls
double unders
II. Phases Strength and Conditioning:
A. Lifestyle Phase:
Maximum Aerobic Power Sessions(180 seconds on/180 seconds off)
Perform the following @ 90% effort of:
3 Minutes of the following:
10 Goblet Squats
5 Ring Rows
Rest 2 minutes
3 Minutes of the following:
Row Max for Meters
Rest 2 minutes
3 Minutes of the following:
10 Kettlebell Swings
10 Second Plank Hold
Rest 5 Minutes
Repeat Sequence Above.
B. Fitness Phase:
Maximum Aerobic Power Sessions(180 seconds on/180 seconds off)
Perform the following @ 90% effort of:
3 Minutes of the following:
10 Front Squats @ 95/65 lbs
5 Pull Ups(No Banded Pull-Ups)
Rest 2 minutes
3 Minutes of the following:
Airdyne for Meters
Rest 2 minutes
3 Minutes of the following:
10 Kettlebell Swings
5 Step Down Box Jumps
Rest 5 Minutes
Repeat Sequence Above.
C. Competition Phase:
Front Squat Intense + Aerobic Tester(Muscular Endurance)(30 seconds of work/rest 30 seconds)
A. Front Squat @ 30×1 @ 70%, 2-3 reps w/80 lbs chains x 5 sets, rest 3-4 minutes between sets.
B. 10 Sets of the following:
30 seconds of Wall Balls
rest 30 seconds
30 seconds of Light Row
rest 30 seconds
30 seconds of hang power cleans @ 95/65 lbs
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