"The Release of 14.4 CrossFit Opens Workout"(3.20.2014)

*The CrossFit Games will be releasing 14.4 on Thursday Night. All are welcome to come to Vagabond, and watch the release of the Fourth Workout of this 5 Part Series.*

(Click HERE to see the Live Version on Thursday Night)

Vagabond CrossFit On Ramp Beginners Class Starts Monday, March 31st, 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 31st, 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.

Click HERE for Pricing Page and Specials for the Beginner’s Class.


I. Dynamic and Mobility Prep Warm-Up:
3 Minutes of Zone 1 Work
3-5 Minutes of the following:
90 Degree Quad Stretch/2 mins each side
3-5 Minutes of the following:
12 Strokes on the Rowing Machine
10 Banded Good Mornings
8 Air Squats
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Bend Intense + Posterior Chain/Upper Cond + Simple Lactate
A. Deadlift @ 30×1, 6-8 reps x 3 sets, rest 1:30 between sets.
B1. Back Extensions @ 30×1, 10-12 reps x 3 sets, rest 1 minute.
B2. Single Arm DB Press Standing, 8-10 reps x 3 sets, rest 1 minute.
C. 3 Sets of the following @ Hard Effort:
20 Seconds of No Push Up Burpee
40 Second of Airdyne Calories
Rest 4 minutes between sets
B. Fitness Phase
CrossFit Tester/Aerobic Tester
7 Rounds for time of the following:
7 Thrusters @ 95/65, 65/45
12 Box Jumps
C. Competition Phase
Rest Day or Zone 1 Day or Mobility Day
A.1 Rest and recovery on Sunday
A.2 Z1 activity for 30-60 minutes – do something new
A.3 Recovery – mobility work (check out mobilitywod.com), PT work, band work.
A.4 Take some time to prepare your meals and training times for the week.
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