"Schedule for Saturday, February 15th"(2.15.2014)

*Schedule for the Weekend at Vagabond CrossFit*

1. Saturday, February 15th: 9:00 am Lifestyle + Fitness Phase Class

2. Saturday, February 15th: 10:00 am Competition Phase Class

3. Sunday, February 16th: 9:00 am to 11:00 am Open Gym

4. Sunday, February 16th: 10:00 am Powerlifting Class.

Vagabond CrossFit On Ramp Beginners Class Starts Monday, March 10th, 2014. 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, March 10th, 2014. 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 [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.

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I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase
3 Minutes of Zone 1 Work
+
3-5 minutes of mobility prep
Foam Rolling/Myofascia Release
+
3-5 minutes of workout prep
row 100 meters
wall squats x 5 reps
wall angels x 5 reps
sit ups x 5 reps
II. Phases Strength and Conditioning:
A. Lifestyle Phase
CrossFit Tester/Team Workout
Team of Two Complete the following:
Each Person Must Complete Three Rounds of the following:
Row 500 Meters
30 Wall Balls or Goblet Squats
Partner 1 will first start of on rowing machine, once Partner 1 finishes 500 meter row, then Partner 2 will start their 500 meter row, and Partner 2 will move onto Wall Balls or Goblet Squats. Partner 1 cannot move onto Partner 2 has finished their movement.
B. Fitness Phase
CrossFit Tester/Team Workout
Team of Two Complete the following:
Each Person Must Complete Three Rounds of the following:
Row 500 Meters
30 Wall Balls or Goblet Squats
Partner 1 will first start of on rowing machine, once Partner 1 finishes 500 meter row, then Partner 2 will start their 500 meter row, and Partner 2 will move onto Wall Balls or Goblet Squats. Partner 1 cannot move onto Partner 2 has finished their movement.
C. Competition Phase
CrossFit Opens Tester
Opens 11.5 Workout
AMRAP 20 Minutes of the following:
5 Power Cleans @ 145 lbs/100 lbs
10 Toes to Bar
15 Wall Balls @ 20/14 lbs
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