"Sunday Funday"(6.24.2012)

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

Coach Heather: One Arm Burpees= No Excuses!

*Vagabond Class Schedule for Sunday, June 24th*

Vagabond Running Club @ 8:30 am(Meet at VBC at this time)

Vagabond Group Class @ 10:00 am

Vagabond Kettlebell Class @ 11:00 am(Click HERE for Workout)

Chest to Bar

I. Dynamic and Mobility Prep Warm-Up:
5 minutes of movement prep work
3 rounds of
20 double unders
100 meter run
5 strict chin ups
10 lunge step w/ lat twist
II. Lifestyle Phases Strength and Conditioning:
A. Fitness Phase: Level 1 and Level 2
AMRAP 20 Minutes of the following:
Run 200 Meters
Row 200 Meters
Abmat Sit-Ups x 20 reps
B. Competition Phase:
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