"Saturday Workout @ 9:00 am + Competition Workout @ 10:00 am"(8.24.2013)

*Saturday, August 24th, 2013 Class Schedule*

1. 9:00 am Lifestyle + Fitness Phase Group Class

2. 10:00 am Competition Phase Class

Vagabond CrossFit On Ramp Beginners Class Starts Monday, September 16th, 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, September 16th, 2013. There are no more than 5-7  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.

1175412_10200450147271427_1452632850_n

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
Team Workout/CrossFit Testers
20 Rounds for time of the following:
10 Wall Balls
10 Burpees
Run 100 Meters
As a team of two, you must complete 20 rounds as a team. One team member must complete a round, then team member 2 will finish the next round. Suggested way to complete workout would be to alternate every round between partners
B. Fitness Phase
Team Workout/CrossFit Testers
20 Rounds for time of the following:
10 Wall Balls
10 Burpees
Run 100 Meters
As a team of two, you must complete 20 rounds as a team. One team member must complete a round, then team member 2 will finish the next round. Suggested way to complete workout would be to alternate every round between partners
C. Competition Phase
High Volume % + Low Volume %
25 Minute AMRAP @ 75% effort:
Run 200 Meters
100 Feet Walking Lunges
Row 250 Meters
100 Feet Waiter’s Walk(Switch arms every round)
Post Comments to Nutrition Page.