"Schedule for Weekend Classes + Saturday Partner Workout"(12.7.2013)

*Schedule for the Weekend at Vagabond CrossFit*

1. Saturday, December 7th: 9 am Lifestyle and Fitness Phase Class + 10 am Competition Phase Class

2. Sunday, December 8th: 9 am to 11 am Open Gym Format + No Speciality Classes

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Vagabond CrossFit On Ramp Beginners Class Starts Monday, December 9th, 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.*

*We will be running Specials for our Beginners Class in December and January. The cost of the Beginners will be only $99.*

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, December 9th, 2013. There are no more than 5-6  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.

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I. Dynamic and Mobility Prep Warm-Up:
Coaches Option x 7 to 10 Minutes
+
3 minutes of z1 work
+
3-5 minutes of mobility work
*ankles, hips, t-spine
+
3-5 minutes of workout prep
goblet squats x 5 reps
row 100 meters
slow wall angels
II. Phases Strength and Conditioning:
A. Lifestyle Phase
CrossFit Tester/Team Workout
Teams of Two Complete the following:
AMRAP 25 Minutes of the following:
3 Sets of the following for each partner for each cycle:
4 Burpees
8 Kettlebell Swings
Row 100 Meters or 12 Calories on Airdyne
One Cycle is 3 sets of the following above. One Partner will complete 3 sets of the above, and the other Partner will rest during the 3 sets. The goal is to complete as many cycles, which equals 3 sets in the 25 minute period.
B. Fitness Phase
CrossFit Tester/Team Workout
Teams of Two Complete the following:
AMRAP 25 Minutes of the following:
3 Sets of the following for each partner for each cycle:
4 Burpees
8 Kettlebell Swings
Row 100 Meters or 12 Calories on Airdyne
One Cycle is 3 sets of the following above. One Partner will complete 3 sets of the above, and the other Partner will rest during the 3 sets. The goal is to complete as many cycles, which equals 3 sets in the 25 minute period.
C. Competition Phase
MAP Multi Sets
7 Minutes of the following @ 85%:
10 Calorie Airdyne
10 Wall Balls
10 Box Jumps
Rest 4 Minutes
7 Minutes of the following @ 85%:
10 KBS
35 Double Unders
Rest 4 Minutes
7 Minutes of the following @ 85%:
Row 200 Meters
10 Burpees
Rest 4 Minutes
7 Minutes of the following @ 85%:
10 Hang Power Cleans @ 95/65
20 Walking Lunges(10/each side)
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