*Speciality Classes this Weekend @ Vagabond*

Saturday, June 16th @ 10:00 am: Gymnastics Class

Sunday, June 17th @ 8:15 am: Vagabond Running Club(Will be meeting @ VBC and then going to Borderland State Park in Easton)

Sunday, June 17th @ 11:00 am: Yoga Class

*Vagabond CrossFit On Ramp Beginners Class Starts Monday, June 18th, 2012. Contact us for more information and to sign up.*

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 June 18th . There are no more than 6-9 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.

I. Dynamic and Mobility Prep Warm-Up:
5 Minutes of Movement Prep(Make this Dynamic and Active Moving)
+
3 Rounds of the following:
5 Wall Squats
5 Push-Ups
Run 100 Meters
II. Lifestyle Phases Strength and Conditioning:
A1. Fitness Phase: Level 1
A. Standing Press(Shoulder Press) @ 31×1 @ 2-3 reps x 4 sets, rest 2:00 minutes.
B. Deadlifts @ 30×1, 5-7 reps x 3 sets, rest 2:00 minutes between sets.
C. 2 Sets of the following:
55 Seconds on the Clock
7 Tough Dumbbell Deadlifts
20 Meter Agility Sprints
*Rest 3:00 Minutes between sets*
2 Sets of the following:
5 Touch N Go Hang Power Cleans
7 Burpees
*Rest 2:00 Minutes between sets*
1 Set of the following:
Sprint 400 Meters As Fast As Possible
A2. Fitness Phase: Level 2
A. Standing Press(Shoulder Press) @ 31×1 @ 2-3 reps x 4 sets, rest 2:00 minutes.
B. Romanian Deadlift @ 30×1, 6-8 reps x 3 sets, rest 2:00 minutes, go light and work technique.
C. 2 Sets of the following:
55 Seconds on the Clock
7 Tough Dumbbell Deadlifts
20 Meter Agility Sprints
*Rest 3:00 Minutes between sets*
2 Sets of the following:
5 Touch N Go Hang Power Cleans
7 Burpee Box Jumps
*Rest 2:00 Minutes between sets*
1 Set of the following:
Sprint 400 Meters As Fast As Possible
B. Competition Phase:
A. Power Snatch, 3.3.3, rest 3:00 minutes between sets, touch n go reps
B. Snatch Cluster, 1.1.1.1.1 x 5 sets, rest 10 secs between reps, rest 2:00 minutes between sets
C. AMRAP 12 Minutes of the following:
3 Handstand Push-Ups
7 Pistols
10 Deadlifts @ 225 lbs/135 lbs
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