*Saturday, July 6th, 2013 Class Schedule*

1. 9:00 am Group Class Time

Vagabond CrossFit On Ramp Beginners Class Starts Monday, July 15th, 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, July 15th, 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 Workouts
II. Phases Strength and Conditioning:
A. Lifestyle Phase:
CrossFit Tester/Team Workout
Teams of Two Complete the following:
150 Wall Balls
150 Kettlebell Swings
While One Partner completes Wall Balls, the other partner will hold a Static Ring Hold at the top of their chest. Once the partner breaks form or comes down, then they switch positions. After the 150 Wall Balls are completed, then the partners will move onto the Kettlebell Swings. One Partner will complete Kettlebell Swings, while the other partner holds a Front Lean Rest Position. The Partner can only complete 25 repetitions of Kettlebell Swings at a time, and then they must switch.
B. Fitness Phase:
CrossFit Tester/Team Workout
Teams of Two Complete the following:
150 Wall Balls
150 Kettlebell Swings
While One Partner completes Wall Balls, the other partner will hold a Static Chin Over the Bar at the top of the Pull Up. Once the partner breaks form or comes down, then they switch positions. After the 150 Wall Balls are completed, then the partners will move onto the Kettlebell Swings. One Partner will complete Kettlebell Swings, while the other partner holds a Front Lean Rest Position. The Partner can only complete 25 repetitions of Kettlebell Swings at a time, and then they must switch.
C. Competition Phase:
Low Volume % + High Volume % + Low Volume % Aerobic Sessions
AMRAP 10 Minutes @ Low Effort:
Row 2000 Meters
Remaining Time Complete Double Unders
+
rest 10 minutes
+
For Time of the following @ High Effort:
50 Calorie Airdyne
75 Wall Balls
50 Calorie Airdyne
75 Wall Balls
50 Calorie Airdyne
+
rest 10 minutes
+
AMRAP 10 Minutes @ Low Effort:
Row 2000 Meters
Remaining Time Complete Double Unders
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