*Vagabond CrossFit On Ramp Beginners Class Starts Monday, July 9th,  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 July 9th . 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.

VBC Running Club... We meet every Sunday between 8:30 am and 9:00 am. All levels are welcome and we all run at our own pace!

*Vagabond Olympic Lifting Class on Tuesday @ 6:35 pm. Click HERE for Workout.*

*Referral Rates for Current Vagabond Members in July*

We will be running a one month special for all current Vagabond Members. For the month of July, if a new Vagabond signs up for the On Ramp Class, if they were referred to by you, then you will receive 25% from your current membership. This will begin on the first day of July, and will run until the last day of July. So, get chirping and spread the good word about Vagabond CrossFit. This will be a month long special for all current Vagabond Members, so take advantage, and get some money off from your monthly membership.*

I. Dynamic and Mobility Prep Warm-Up:
5 minute movement prep work
+
2 rounds of
wall squats x 5
wall angels x 5
good mornings x 5
butterfly sit ups x 5
II. Lifestyle Phases Strength and Conditioning:
A. Fitness Phase: Level 1 and Level 2
3 Minutes of the following:
5 thrusters @ 75/45
5 box jumps
Rest 3 minutes
3 minutes of the following:
7 Burpees
7 sumo dead high pulls @ 75/45
Rest 3 minutes
3 minutes of the following:
10 wall balls
7 sit ups
Rest 10 minutes
Repeat sequence and keep track of rounds, and make sure you are consistent and keep same amount of rounds.
B. Competition Phase:
A. Sprint 200 Meters x 8 sets, rest 4 minutes between sets.
B. 3 sets of the following
10 Power Snatches @ 95 lbs, all touch n go
12 Burpees
Rest 3 minutes between sets.
C. Air dyne x 30 seconds x 30 seconds rest x 10 sets. Light work, concentrate on recovery.
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