*Schedule for the Weekend Classes*

1. Saturday, October 26th: 9:00 am Lifestyle + Fitness Phase Class

2. Saturday, October 26th: 10:00 am Competition Phase Class

3. Sunday, October 27th: 9:00 am to 11:00 am Open Gym Format

4. Sunday, October 27th: 10:00 am Powerlifting Class

Vagabond CrossFit On Ramp Beginners Class Starts Monday, November 18th, 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, November 18th, 2013. There are no more than 5 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:
Competition Phase Warm-Up
sotts press
reverse hyper
double unders
handstand walking
+
Lifestyle + Fitness Phase Warm-Up
3 minutes of z1 work
+
3-5 minutes of mobility work
*ankles, hips, t-spine
+
3-5 minutes of workout prep
row 100 meters or airdyne 10 calories
goblet squats facing the wall x 5 reps
face pulls x 5 reps
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Single Leg/Posterior Chain/Elbows+ Lactate Based(Mono)
A1. Goblet Squat Rack Split Lunges @ 30×1, 6-8/each leg x 3 sets, rest 1 minute
A2. DB Zotman Curls @ 30×1, 8-10 repetitions x 3 sets, rest 1 minute
A3. Back Extensions @ 30×1, 12-15 repetitions x 3 sets, rest 1 minute.
B. Row 100 Meters @ 100% x 10 sets, rest 1 minute.
B. Fitness Phase
Bend CP+ Upper Body Pull/Upper Body Push/LP2 + GYMN Core
A. Deadlift, 4 reps x 4 sets, rest 2 minutes between sets.
B1. Barbell Bent Over Row Supinated Grip @ 20×1, 8-10 reps x 3 sets, rest 1 minute.
B2. DB Bench Press @ 30×1, 10-12 reps x 3 sets, rest 1 minute.
B3. Kipping Pull Ups, 10-13 repetitions x 3 sets, rest 60 seconds.
Advanced: AS RX
Intermediate: Banded Kipping Pull Ups
Beginner: Ring Rows
C. Plank Holds x 30 seconds x 20 seconds rest x 5 sets.
C. Competition Phase
Squat Intense + Jerk Moderate + Upper CP Push/AD ALEND
A. Front Squat, 1 Rep Max
B. Split Jerk, 1 Rep Max
C. Max Handstand Push Up Kipping x 1 set
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