"Team Style Saturday, Gymnastic Skill Sessions, and MultiLateral Development Topic"(1.12.2013)

*Saturday, January 12th, 2013 Class Schedule*

9:00 am and 10:00 am Group Classes

*Gymnastics Skill Sessions Here*

*Click Here to Read about MultiLateral Development and Specialization Training.*

Vagabond CrossFit On Ramp Beginners Class Starts Monday, January 28th, 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 28th. 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.

*Assessing Not Guessing at Your Program*

I. Dynamic and Mobility Prep Warm-Up:
Coaches Option x 7 to 10 Minutes
II. Phases Strength and Conditioning:
A. Lifestyle and Fitness Phase:
CrossFit Tester + Team Workout
In Teams of Two Complete the following for 10 Rounds Total for each Team:
Kettlebell Swings x 20 repetitions
Step Down Box Jumps x 15 repetitions
Burpees x 10 repetitions
Partner A does 20 swings, Partner B does 15 box jumps, Partner A does 10 burpees this equals 1 Round.
B. Competition Phase:
Lend multi + Aerobic Power Tester
5 Rounds for time of the following:
12 Burpees to Target
12 Power Cleans @ 95/65
15 Wall balls @ 20/14
Extra Work if you want to do this:
2 sets of the following @ 97%
45 seconds of thrusters @ 75/56
45 seconds of airdyne
Rest 7 minutes
This should be done 20 minutes plus after workout above.
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