"Test Trial 7:35 pm Group Class and Kids Class"(8.15.2012)
*There will be No Vagabond Yoga Class on Wednesday, August 15th @ 7:35 pm. However we will be running a Test Trial of a regular group class @ 7:35 pm instead on Wednesday, August 15th.*
*Vagabond Kids Class on Wednesday, August 15th @ 3:45 pm.*
*Vagabond CrossFit On Ramp Beginners Class Starts Monday, August 20th, 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 August 20th . 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. Claases fill up quickly, so contact us as soon as possible to reserve your spot today.
Click HERE for Pricing Page and Summer Specials for the Beginner’s Class.
Ross
I. Dynamic and Mobility Prep Warm-Up:
5 Minutes of Movement Prep Work
+
2 Rounds of the following:
5 Single Arm Kettlebell Press/each side
5 Single Arm Kettlebell Swing/each side(Russian)
10 Burpees
+
Coach B Warm-Up Snatch Progression for Power Snatch
II. Lifestyle Phases Strength and Conditioning:
A. Fitness Phase: Level 1 and Level 2
A. Push Press, 5.4.3, rest 2 minutes, these are not maxes!
B1. Mid Thigh Power Snatch, 3.3.2.2.1.1.1 rest 1 minute
B2. AMRAP Strict Ring Dips @ 20×0 x 6 sets, rest 1 minute.
People can scale to hand release pushups, regular push-ups, banded ring dips or bar dips…
C1. Weighted Sit Ups x 12-15 reps x 3 sets, rest 1 minute.
C2. DB External Rotation @ 30×0, 8-10 reps x 3 sets, rest 1 minute.
B. Competition Phase:
MAP High Percentage @ 4 minutes on/ 4 minutes off x 5 sets
4 Minutes of the following:
Run 200 meters
10 wall balls
Rest 4 minutes
4 Minutes of the following:
Row 200 meters
5 sumo dead high pulls @ 95/65
Rest 4 minutes
4 Minutes of the following:
15 Double Unders
10 Air Squats
5 Burpees
Rest 4 Minutes
4 Minutes of the following:
10 kettlebell swings @ Light
5 box jumps consistent
Rest 4 minutes
4 Minutes of the following:
Row 150 meters
7 push ups
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