"Saturday Partner-Day"(1.25.2013)

*Schedule for Saturday, January 25th, 2013*

1. Lifestyle + Fitness Phase Class: 9:00 am Group Class

2. Competition Phase Class: 10:00 am Group Class

Vagabond CrossFit On Ramp Beginners Class Starts Monday, January 27th, 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.*

*We will be running Specials for our Beginners Class in January. The cost of the Beginners will be only $99.*

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, January 27th, 2013. There are no more than 5-6  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.

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I. Dynamic and Mobility Prep Warm-Up:
Competition Phase Prep
3 Minutes of Zone 1 Work
+
5 Minutes of Shoulder Prep + Mobility
+
2 Rounds of the following
sotts press + Press snatch balance
Handstand Push Up
strict T2B
double unders
+
Lifestyle + Fitness Phase
3 Minutes of Zone 1 Work
+
3-5 minutes of mobility prep
Foam Rolling/Myofascia Release
+
3-5 minutes of workout prep
row 100 meters
wall squats x 5 reps
wall angels x 5 reps
sit ups x 5 reps
II. Phases Strength and Conditioning:
A. Lifestyle Phase
CrossFit Tester/Team Workout
10 Rounds for time of the following:
5 Burpees
10 Box Jumps
15 Walking Lunges
30 Second Front Lean Rest
Partner 1 Must Complete 1 Round, and then Partner 2 Completes 1 Round. In total they must complete 5 rounds each.
B. Fitness Phase
CrossFit Tester/Team Workout
10 Rounds of the following:
10 Burpees
100 Meter Row
20 Wall Balls
Partner One will complete all of round 1, and then Partner Two will complete the next round. In total, each must complete 5 rounds.
C. Competition Phase
MAP Multi-Sets- Scenario
10 Sets of the following @ 90%:
5 Chest to Bar Pull Ups
15 Wall Balls
35 Double Unders
Rest 1 Minute between sets
+
5 Sets of the following:
30 Seconds of Deadlift @ 135/95
30 Seconds of Lateral Burpees
30 Seconds of Box Jumps
Rest 90 seconds between sets
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