"Saturday CrossFit Tester and Schedule for the Labor Day Weekend"(9.1.2012)

*Labor Day Weekend Schedule*

Saturday, September 1st: 9:00 am CrossFit Group Class

Sunday, September 2nd: 8:30 am Vagabond Running Club

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

10:00 am Vagabond Powerlifting Class

9:00 am to 10:00 am Garage Games Competitors Meeting and Review of Workouts

Monday, September 3rd: 9:30 am CrossFit Group Class and Open Gym Format from 10:30 am to 12:00 pm

*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.


I. Dynamic and Mobility Prep Warm-Up:
Coaches Option x 7 to 10 Minutes
II. Lifestyle Phases Strength and Conditioning:
A. Lifestyle and Fitness Phase:
CrossFit Tester
50 Air Squats
Run 400 Meters/Run 200 Meters
Rest 30 seconds
40 Air Squats
Run 400 Meters/Run 200 Meters(Level 1)
Rest 30 seconds
30 Air Squats
Run 400 Meters/Run 200 Meters(Level 1)
Rest 30 seconds
20 Air Squats
Run 400 Meters/Run 200 Meters(Level 1)
Rest 30 seconds
10 Air Squats
Run 400 Meters/Run 200 Meters(Level 1)
B. Competitition Phase:
MAP Sessions:
7 Minutes of the following:
7 Front Squats @ 135/95
7 Box Jumps @ 24/20
7 Hand Release Push Ups
Rest 15 Minutes
15 Minutes of the following:
Run 400 Meters
15 Kettlebell Swings @ 53/35
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