"Ultimate Partner Workout: Lifestyle + Fitness Phase Class @ 9:00 am + Competition Phase Class @ 10:00 am"(9.7.2013)

*Schedule for the Weekend at Vagabond*

1. Saturday, September 7th: 9:00 am Lifestyle + Fitness Phase Class

2. Saturday, September 7th: 10:00 am Competition Phase Class

3. Sunday, September 8th: 9:00 am Gymnastics Class.

4. Sunday, September 8th: 10:00 am Powerlifting Class

5. Sunday, September 8th: 9:00 am to 11:00 am Open Gym Format

Vagabond CrossFit On Ramp Beginners Class Starts Monday, September 16th, 2013. 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, September 16th, 2013. There are no more than 5-7  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.

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I. Dynamic and Mobility Prep Warm-Up:
Coaches Option x 7 to 10 Minutes
+
Review of Partner Workout
II. Phases Strength and Conditioning:
A. Lifestyle Phase:
CrossFit Tester/Team Workout
Complete the following as Team of Two:
7 Minute AMRAP of the following:
Run 200 Meters
10 Walking Lunge Steps
5 Burpees
+
Each Partner Must Complete this 7 Minute AMRAP, so Partner 1 will complete the 7 Minute AMRAP, while Partner 2 rests, after the 7 minutes is complete, then Partner 2 will complete the 7 Minute AMRAP, and Partner 1 will rest.
+
7 Minute AMRAP of the following:
Row 250 Meters or Airdyne 15 Calories
10 Push Press @ 95/65
+
Each Partner Must Complete this 7 Minute AMRAP, so Partner 1 will complete the 7 Minute AMRAP, while Partner 2 rests, after the 7 minutes is complete, then Partner 2 will complete the 7 Minute AMRAP, and Partner 1 will rest.
+
Rest 5 Minutes
+
7 Minute AMRAP of the following:
Both Partners will complete this together:
100 Meter Run
15 Sit Ups
Switch off every round
B. Fitness Phase:
CrossFit Tester/Team Workout

Complete the following as Team of Two:
7 Minute AMRAP of the following:
Run 200 Meters
10 Walking Lunge Steps
5 Burpees
+
Each Partner Must Complete this 7 Minute AMRAP, so Partner 1 will complete the 7 Minute AMRAP, while Partner 2 rests, after the 7 minutes is complete, then Partner 2 will complete the 7 Minute AMRAP, and Partner 1 will rest.
+
7 Minute AMRAP of the following:
Row 250 Meters or Airdyne 15 Calories
10 Push Press @ 95/65
+
Each Partner Must Complete this 7 Minute AMRAP, so Partner 1 will complete the 7 Minute AMRAP, while Partner 2 rests, after the 7 minutes is complete, then Partner 2 will complete the 7 Minute AMRAP, and Partner 1 will rest.
+
Rest 5 Minutes
+
7 Minute AMRAP of the following:
Both Partners will complete this together:
100 Meter Run
15 Sit Ups
Switch off every round
C. Competition Phase:
Lactate Tester + Running MAP Based

Perform the following for as fast as possible:
15-12-9 of the following:
Power Snatches @ 95/65
Burpees
+
Rest as needed/long period of time
+
4 sets of the following @ aerobic effort:
Run 400 Meters
15 Overhead Squats @ 75/45 lbs
15 Burpees
Rest + Walk 60 seconds + Repeat
+
4 sets of the following @ aerobic effort:
Run 400 Meters
15 Push Press @ 95/65
15 Step Down Box Jumps
Rest + Walk 60 seconds + Repeat
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