"The Last Open Workout Released Tonight @ 8:00 pm"(3.27.2015)

Vagabond CrossFit Beginners Class Starts Monday, March 30th, 2014. 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 Monday, March 30th, 2014. There are no more than 6-8  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.

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I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
3-5 minutes of prep review movement for all phases:
Kettlebell Swings-Russian + American
3-5 Minutes of the following:
Airdyne 20 Seconds
Face Pulls x 10 reps
Burpees x 5 reps
II. Cool-Down Prep:
3 Sets of the following:
60 Seconds of Quad Foam Roll
60 Seconds of Lat + Shoulders Foam Roll
III. Phases Strength and Conditioning:
A. Lifestyle Phase
Lower Body Squat + Upper Body Push/Grip+ Upper Body Pull Conditioning/Airdyne or Row or Jump Rope
A1. High Bar Back Squat @ 22×1 @ 70-75%, 3 reps x 4 sets, rest 1 minute between sets.
Those with squat restrictions, can perform Plate Squats, 12-15 reps x 3 sets @ slow tempo
A2. AMRAP DB Standing Press @ moderate-heavy weight x 25 Seconds x 4 sets, rest 1 minute between sets.
B. 8 Sets of the following:
Airdyne 30 Seconds @ Hard Pace
Rest 15 Seconds
Plank Hold 30 Seconds
Rest 15 Seconds
30 Second No Push-Up Burpees
Rest 30 Seconds
B. Fitness Phase
Squat Intense + Upper Body Push(Seated or Standing)/Upper Body Pull Scap + Posterior Chain Barbell + Lactate Training Mono
A. Front Squat @ 20×1, 1 rep x 5 sets @ 95% of 1RM, rest 1-2 minutes between sets.
B1. DB Seated Press @ 30×1, 6-8 reps x 3 sets, rest 1 minute between sets.
B2. Scap Push-Ups, 12-15 reps x 3 sets, rest 1 minute between sets.
B3. Hollow Holds, Accumulate 1 minute total holds x 3 sets, rest 1 minute between sets.
C. AMRAP 6 Minutes of the following:
8 Pull-Ups
8 Push-Ups
8 Burpees or Sit-Ups-Athlete Choice
C. Competition Phase
CrossFit Open 15.5 Workout
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