"Saturday Group Class and Gymnastics Class"(8.11.2012)

*Vagabond CrossFit On Ramp Beginners Class Starts Monday, August 20th, 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 August 20th . There are no more than 6-9 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 Summer Specials for the Beginner’s Class.

*Saturday, August 11th Class Schedule*

9:00 am Vagabond Group Class

10:00 am Vagabond Gymnastics Class(CLICK HERE FOR WORKOUT)


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
CrossFit Tester
“Running or Rowing Cindy”
AMRAP 20 Minutes of the following:
Run 400 Meters or Row 500 Meters
5 Pull Ups
10 Push Ups
15 Squats
B. Competition Phase:
Maximum Aerobic Power, 5-8 minutes, then 12-15 minutes.
A. AMRAP 8 Minutes of the following:
5 Hang Power Snatches @ 95/65
10 Wall Balls
5 Kipping Pull Ups
Rest 15 Minutes
B. AMRAP 15 Minutes of the following:
Row 1000 Meters
15 Burpees
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