*Speciality Classes this Weekend*

Gymnastics Skill Sessions: 9:00 am and 10:00 am(Saturday, December 15th, 2012)

Running Club: 8:45 am(Sunday, December 16th, 2012)

Kettlebell Class: 9:00 am(Sunday, December 16th, 2012)

Powerlifting Class: 10:00 am(Sunday, December 16th, 2012)

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 and Mobility Prep Warm-Up:
5-7 Minutes of Monostructural Work:
Rowing, Jump Roping, or Airdyne.
+
3 Minutes of Lower Body Foam Rolling
*Concentration Quads and IT Band*
+
3 Minutes of the following:
Coaches Option Warm-Up
II. Phases Strength and Conditioning:
A. Lifestyle Phase:
Push/Pull Intense + Squat Stamina + Rowing MAP Based
A1. Push Press @ 11×1, 2-3 reps x 3 sets, rest 1:30 between sets.
A2. DB Bent Over Row on Bench @ 40×1, 6-8 reps x 3 sets, rest 1:30 between sets.
B. Complete 8 Repetitions of Front Squat @ 115/80, 95/65, 75/45, every 2 minutes for 10 minutes.
C. Complete the following:
Row x 5 Minutes @ Zone 1 Work(nice and light)
+
5 Minutes of the following:
30 seconds @ 90%
30 seconds @ 50%
+
Row x 5 Minutes @ Zone 1 Work(nice and light)
B. Fitness Phase:
Lactate Endurance Tester + Single Modality
A. For Time of the following:
3 Minutes on the Clock:
20 to 25 Thrusters @ 95/65, 75/45, 65/33
MAX Row Cals in remaining time.
All out effort, work fast and hard.
People choose the number of Thrusters based on ability
+
B. Airdyne x 10 Minute @ Easy Pace.
C. Competition Phase:
Jerk Intense + Clean Battery + Deadlift/Handstand Push Up Moderate
A. 15 Minute Time Limit, work to 85% of your 1 rep max for Jerk.
B. 2 touch n go Power Cleans @ 215lbs/135 lbs, every 60 seconds x 10 minutes.
C1. Deadlift @ 30×1, 6 reps x 5 sets, rest 1 minute.
C2. Strict Handstand Push Up x AMRAP , rest 3 minutes between sets.
Post Results to Nutrition Page.