"Saturday AM Class and Show Support at Master's Competition in Natick"(10.20.2012)
Day 6 of the Vagabond No Grain Challenge!
*Saturday, October 20th Class Schedule*
9:00 am Group Class Time
*Vagabond CrossFit On Ramp Beginners Class Starts Monday, November 5th, 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 November 5th. 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:
Coaches Option x 7 to 10 Minutes
II. Lifestyle Phases Strength and Conditioning:
A. Fitness and Lifestyle Phase:
10 Rounds for time of the following:
9 Box Jumps
6 Kettlebell Swings or Dumbbell Swings
3 Burpees(FULL EXTENSION AT TOP)
B. Competition Phase:
MAP Sessions: 3 sets of 5 to 8 minutes of work/10 minutes rest.
A. 21-18-15-12-9 of the following:
Overhead Squats @ 75/45
Box Jumps @ 24/20(STEP DOWN)
Rest 7 Minutes
B. 5 Rounds for time of the following:
20 Double Unders
7 Toes to Bar
Row 150 Meters
Rest 7 minutes
C. AMRAP 8 Minutes of the following:
Run 200 Meters
10 DB Power Snatch(5 each side)
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