*Vagabond Schedule for the Weekend*
We will be returning our regular scheduled classes on Saturday + Sunday. This means we will be bringing back our Team Workouts on Saturday + we will be bringing back our Speciality Classes on Sunday.
1. Saturday, April 5th, 2014: 9:00 am Lifestyle + Fitness Phase Class
2. Saturday, April 5th, 2014: 10:00 am Competition Phase Class
3. Sunday, April 6th, 2014: 9:00 am to 11:00 am Open Gym
4. Sunday, April 6th, 2014: 10:00 am Powerlifting Class
Vagabond CrossFit On Ramp Beginners Class Starts Monday, April 21st, 2014. 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 Monday, April 21st, 2014. There are no more than 6-8 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 vbcrossfit@gmail.com 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:
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
Partner Workout/CrossFit Tester
Teams of 2 Complete the following:
5 Rounds for time of:
400 Meter run or 500 Meter row or Airdyne 35 Calories
30 Wall Balls
20 Step Down Box Jumps
In this workout P1 will run 400m and P2 will do 30 wall balls, then P1 will do 30 box jumps, 24/20″. At the end of the first round P2 will run 400m, then P1 will do 30 wall balls, and P2 will do 30 box jumps, 24/20″. They will continue in this fashion until they complete 5 rounds.
B. Fitness Phase
Partner Workout/CrossFit Tester
Teams of 2 Complete the following:
5 Rounds for time of:
400 Meter run or 500 Meter row or Airdyne 35 Calories
30 Wall Balls
20 Step Down Box Jumps
In this workout P1 will run 400m and P2 will do 30 wall balls, then P1 will do 30 box jumps, 24/20″. At the end of the first round P2 will run 400m, then P1 will do 30 wall balls, and P2 will do 30 box jumps, 24/20″. They will continue in this fashion until they complete 5 rounds.
C. Competition Phase
Aerobic Based: MAP Based: Low Moderate Based
AMRAP 30 Minutes of the following:
Airdyne 30 Calories/25 Calories
20 Walking Lunges
10 Push Press @ 95/65
5 Handstand Push Ups
Post Comments to Group Page.