"Sunday Running Club, Powerlifting Class, Kettlebell Class, and Open Gym Format"(9.16.2012)

Sunday, September 16th, 2012 Class Schedule

8:30 am Running Club

9:00 am to 11:00 am Open Gym Format

10:00 am Powerlifting Class(CLICK HERE FOR WORKOUT)

11:00 am Kettlebell Class(CLICK HERE FOR WORKOUT)

*Vagabond CrossFit On Ramp Beginners Class Starts Monday, October 1st, 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 October 1st . 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. Claases 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:
Coaches Option x 7 to 10 Minutes or Athlete’s Choice.
II. Lifestyle Phases Strength and Conditioning:
A. Fitness Phase and Lifestyle Phase:
Open Gym Format: Make-Up Workout from the week, perform workout on the board, or work on skills and progressions.
Workout for the Open Gym Format:
AMRAP 12 Minutes of the following:
Row 250 meters
5 Hand Release Push-Ups or Regular Push Ups
7 Front Squats @ 95/65, 75/45
9 Sit-Ups
B. Competition Phase:
Rest Day or Come in Work on Speciality Classes.
C. Powerlifting Class @ 10:00 am:
Check Powerlifting Blog for Workout.
D. Kettlebell Class @ 11:00 am:
Check Kettlebell Blog for Workout.
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