"Saturday Beach Workout and 9:00 am Class Time"(8.18.2012)

*Vagabond CrossFit On Ramp Beginners Class Starts Monday, September 10th, 2012. Contact us for more information and to sign up.*

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 September 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.

*Schedule for Saturday, August 18th, 2012*

9:00 am Class Time at Vagabond

*Those who are coming to the Beach Workout, please meet at Vagabond between 8:45 am and 9:00 am.*

Mike: Determination Face

I. Dynamic and Mobility Prep Warm-Up:
Coaches Option x 7 to 10 Minutes
II. Lifestyle Phases Strength and Conditioning:
A. Fitness Phase: Level 1 and Level 2
Workout 1:
Beach Workout in WestPort, Massachusetts, Meet at Vagabond between 8:45 am to 9:00 am.
Workout 2: Open Gym Format @ Vagabond for those who cannot attend:
Level 2:
Four Rounds for time of the following:
Run 400 Meters
50 Air Squats
*Sub 500 Meter Row, if you cannot run.*
Level 1:
For Time of the following:
Run 200 Meters
50 Air Squats
Run 200 Meters
40 Air Squats
Run 200 Meters
30 Air Squats
Run 200 Meters
20 Air Squats
Run 200 Meters
10 Air Squats
*Sub 250 Meter Row, if you cannot row.*
B. Competition Phase:
A. 7 Minutes of the following:
7 Power Cleans @ 135/95
7 Box Jumps @ 24/20
7 Hand Release Push Ups
Rest 15 Minutes
B. 15 Minutes of the following:
Run 800 Meters
15 Kettlebell Swings @ 53/35 lbs
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