"Saturday Team Workout=Community"(6.30.2012)

*Vagabond CrossFit On Ramp Beginners Class Starts Monday, July 9th,  2012. Contact us for more information and to sign up.*

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 July 9th . There are no more than 6-9 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.

Mike D.

*Class Schedule for Saturday, June 30th, 2012*

9:00 am Group Class

10:00 am Gymnastics Class(Click HERE to see Workout.)

I. Dynamic and Mobility Prep Warm-Up:

Coaches Option x 7 to 10 Minutes
Team Workout Review
II. Lifestyle Phases Strength and Conditioning:
A. Fitness and Competition Phase:
One partner works at one time, while other partner rests.
7 minute amrap of
200 meter sprint intervals
Rest 2 minutes
7 minute amrap of
Squat clean x 5 reps @ 115/80-, 95/65, 75/45, each partner does 5 reps then switches.
Rest 2 minutes
7 minute amrap of
60 meter over head carry @ 95/65, 75/45, 65/35, switch every 60 meters.
Rest 2 minutes
5 minute amrap of
10 wall balls per partner. Switch off every 10 reps.
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