"Saturday AM Classes Returns to Vagabond and Sunday Speciality Classes"(4.13.2013)

*Regular Scheduled Classes for Saturday Morning Classes Have Returned*

9:00 am and 10:00 am Classes on Saturday, April 13th

*Schedule for Sunday, April 14th, 2013*

1. 9:00 am to 11:00 am Open Gym Format

2. 8:15 am Vagabond Running Club

3. 9:00 am Kettlebell Class. CLICK HERE FOR WORKOUT.

4. 10:00 am Powerlifting Class. CLICK HERE FOR WORKOUT.

The CrossFit Opens are Over, so we are now back to our Regular Scheduled Classes on Saturday!

 Vagabond CrossFit On Ramp Beginners Class Starts Monday, May 13th, 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, May 13th, 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:
3-4 minutes of z1 work
+
3-5 minutes of workout prep
*ankles, hips, t-spine
+
3-5 minutes of workout prep
goblet squats facing the wall
db ext. rot.
strict T2B
II. Phases Strength and Conditioning:
A. Lifestyle Phase:
CrossFit Tester/Team Workout
Complete 10 Rounds of the following:
Run 200 Meters/Row 250 Meters
10 Step Down Box Jumps
15 Burpees
One Partner works at a time, while the other Partner Rest during time period
Goal is to complete each 5 rounds of this workout
B. Fitness Phase:
CrossFit Tester/Team Workout
Complete 10 Rounds of the following:
Run 200 Meters
10 Step Down Box Jumps
15 Kettlebell Swings
One Partner works at a time, while the other Partner Rest during time period
Goal is to complete each 5 rounds of this workout
C. Competition Phase:
For Time of the following:
30 Thrusters @ 95/65
Row 500 Meters
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