*Vagabond Olympic Lifting Class on Tuesday, June 12th @ 6:35 pm. Click HERE for Workout.*

*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
+
2 rounds of
powell raise x 5
wall squats x 5
paused broad jumps x 3
II. Lifesyle Phases Strength and Conditioning:
A. Fitness Phase: Level 1 and Level 2
Complete the following @ 80% Aerobic of:
5 Minutes of Cal Row
Rest 3:00 Minutes
5 Minutes of the following:
5 Push Press @ moderate weight
10 Lunges
15 Double Unders or 30 Single Unders
Rest 3:00 Minutes
5 Minutes of the following:
5 Front Squat @ moderate weight
10 Step Down Box Jumps
15 Double Unders or 30 Single Unders
Rest 3:00 Minutes
5 Minutes of the following:
5 Ring Dips or Hand Release Push Ups or Regular Push Ups
10 Air Squats
Run 100 Meters
B. Competition Phase:
A. Prowler Pushes x 15 seconds @ 75 lbs load/45 lbs load x 4 sets, rest 4:00 minutes between sets.
B. 3 Sets of the following: 3 Touch N Go Power Snatches + Sprint 100 Meters, rest 3:00 minutes between sets
C. 3 Sets of the following: 3 Heavy Back Squats + Row 250 Meters, rest 3:00 minutes between sets.
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