"Saturday Workout Your Choice + Gymnastics Skill Sets"(12.14.2012)

*Saturday, December 14th Class Schedule*

9:00 am and 10:00 am Group Sessions

Vagabond CrossFit On Ramp Beginners Class Starts Monday, January 7th, 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 January 7th. There are no more than 4-6  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.

I. Dynamic, Mobility, and Gymnastics Prep Warm-Up:
15 Minutes of the following of Gymnastics Skill Sets:
Ring Dip Position through Holds, Dips, and Hollow Position
Coach Review of Workout
II. Phases Strength and Conditioning:
A. Lifestyle and Fitness Phase:
CrossFit Tester(Courtesy of CJ Martin)
For Time of the following:
Two sets for time of:
Row 500 Meters
30 Wall Ball Shots (20/12 lbs)
Rest 3 minutes between sets.
Team Version:
In teams of two complete two rounds each of:
Row 500 Meters
30 Wall Ball Shots (20/12 lbs)
Partner A rows 500 Meters, as soon as rower is available, Partner B jumps on while Partner A moves on to Wall Ball. Team rotates through as quickly as possible, with only one team member rowing or doing wall ball shots at a time.
B. Competition Phase:
Aerobic Testers:
4 Sets of the following:
20 Pull Ups
30 Wall Balls
20 Box Jumps @ 30/24 inches
Rest 3 minutes between sets.
Stay Consistent and Steady.
Post Results to Nutrition Page.