*Winners of the Vagabond No Grain Challenge will be announced next Monday, December 3rd*

Vagabond CrossFit On Ramp Beginners Class Starts Monday, December 10th, 2012. 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 December 10th. 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.

*Coach Andrew wants you to Donate to the Toys for Tots Donation at Vagabond. Please leave Donations inside Play Pen*

I. Dynamic and Mobility Prep Warm-Up:
7 Minutes of Mobility Prep Movement
+
Foam Roll x 5 Minutes
*Hamstrings, Glutes, and Ankles*
II. Phases Strength and Conditioning:
A. Lifestyle Phase:
Core Rotational/Flexors + Rowing MAP Based(couple modalities)
A1. Russian Med Ball Twists, 20 reps(10 each side) x 3 sets, rest 1 minute.
A2. Conventional DB Curls @ 40×1, 8-10 reps x 3 sets, rest 1 minute.
B. Run 400 meters + 50 Air Squats rest 2 minutes, Run 400 Meters + 50 Air Squats, rest 2 minutes, Run 400 Meters + 50 Air Squats, Complete.
B. Fitness Phase:
Aerobic Tester
For Time of the following movements:
15 Thrusters @ 95/65
50 Double Unders
12 Thrusters @ 95/65
50 Double Unders
9 Thrusters @ 95/65
50 Double Unders
6 Thrusters @ 95/65
50 Double Unders
3 Thrusters
*Substitute 100 Single Unders for Double Unders*
*Please write down workout in notebooks, this is a TESTER*
C. Competition Phase:
Rest day, Mobility Prep, and/or Aerobic Restoration with Rowing, Running, or Airdyne. Light Zone 1 Work @ 30 Minutes.
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