"Saturday CrossFit Tester"(12.29.2012)

*Saturday, December 29th, 2012 Class Schedule*

9:00 am and 10:00 am Group Class Times

*Saturday, January 5th from 9:00 am to 12:00 pm, Lindsay will be offering Massages at Vagabond. To book your appointment, please contact Lindsay at the following information. CLICK HERE.

Vagabond CrossFit On Ramp Beginners Class Starts Monday, January 7th, 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 January 7th. 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:
Coaches Option x 7 to 10 Minutes
II. Phases Strength and Conditioning:
A. Lifestyle Phase:
CrossFit Tester
10 Rounds of the following:
9 Lateral Barbell Jump Overs
6 Front Squats @ 95/65, 75/45
3 Burpees
B. Fitness Phase:
CrossFit Tester
10 Rounds for time of the following:
9 Lateral Barbell Hops
6 Squat Cleans @ 95/65, 74/45
3 Burpees
C. Competition Phase:
MAP Sets Variant
3 Sets of the following @ 90%:
20 Pull Ups(Do not come off barbell)
Row 750 Meters
25 Overhead Squats @ 65 lbs/45 lbs
Rest 2:30 between sets
Rest 10 Minutes
2 Sets of the following @ 90%:
15 Push Press @ 115 lbs/65 lbs
20 Box Jumps @ 24 inches- Fast Repetitions
15 Kettlebell Swings @ 70 lbs/53
20 Box Jumps @ 24 inches-Fast Repetitions
15 Push Press @ 115/65 lbs
Post Results to Nutrition Page.