"Saturday Partner Workout + Mobility Seminar w/ Sarah Anestam"(2.22.2014)

*Schedule for the Weekend Classes*

1. Saturday, February 22nd, 2014: 9 am Lifestyle + Fitness Phase Class

2. Saturday, February 22nd, 2014: 10 am Mobility Injury Prevention Seminar

3. Saturday, February 22nd, 2014: 11 am Competition Phase Class

4. Sunday, February 23rd, 2014: 9 am to 11 am Open Gym Format

5. Sunday, February 23rd, 2014: 9 am Vagabond Gymnastics Class

Vagabond CrossFit On Ramp Beginners Class Starts Monday, March 10th, 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, March 10th, 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 [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:
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
AMRAP 25 Minutes of the following:
Row 200 Meters or Airdyne 20 Calories
20 Second Plank Hold
15 Air Squats
10 Burpees
Partner 1 will start off with the first round, while Partner 2 rest, and when Partner 1 finishes, Partner 2 will begin.
B. Fitness Phase
CrossFit Tester/Team Workout
AMRAP 25 Minutes of the following:
Row 200 Meters or Airdyne 20 Calories
20 Second Plank Hold
15 Air Squats
10 Burpees
Partner 1 will start off with the first round, while Partner 2 rest, and when Partner 1 finishes, Partner 2 will begin.
C. Competition Phase
CrossFit Opens Tester
AMRAP 16 Minutes of the following:
30 Clean and Jerks @ 95/65
30 Touch Target Burpees 6 inch
30 Clean and Jerks @ 135/95
30 Touch Target Burpees 6 inch
30 Clean and Jerks @ 195/135
30 Touch Target Burpees 6 inch
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