*Schedule for Saturday, May 25th, 2013*

9:00 am Class Time

10:00 am Class Time

Vagabond CrossFit On Ramp Beginners Class Starts Monday, June 3rd, 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 Monday, June 3rd, 2013. 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:
Coaches Option x 7 to 10 Minutes
+
Review of Team Workout
II. Phases Strength and Conditioning:
A. Lifestyle Phase:
CrossFit Tester/Team Workout
Teams of Two will complete the following:
One member of the team will work at one time. Partner 1 will complete the first round, then Partner 2 will complete the second round, and continue in this fashion until all 8 rounds are completed. Each Member of the team must complete 4 rounds in total.
8 Rounds of the following:
20 Front Squats @ 95/65 or Goblet Squats
20 Burpees
Run 400 Meters
B. Fitness Phase:
CrossFit Tester/Team Workout
Teams of Two will complete the following:
One member of the team will work at one time. Partner 1 will complete the first round, then Partner 2 will complete the second round, and continue in this fashion until all 8 rounds are completed. Each Member of the team must complete 4 rounds in total.
8 Rounds of the following:
20 Front Squats @ 95/65
20 Burpees
Run 400 Meters
C. Competition Phase:
LP1 + LP2 + LP1
3 Sets of the following:
7 Touch N Go Push Jerk
20 second Prowler Push
Rest 4 minutes between sets
+
3 Sets of the following:
7 Touch N Go Power Cleans @ 185/115
30 Second Airdyne Sprint
Rest 4 Minutes between sets
+
3 Sets of the following:
10 Thrusters @ 95/65
30 Second Row Sprint
Rest 4 Minutes between sets
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