"Vagabond 50 and Gymnastics Class"(11.25.2012)

*Schedule for Holiday Weekend*

Saturday: 9:00 am Class and 10:00 am Gymnastics Class(CLICK HERE FOR WORKOUT)

Sunday: 9:00 am to 11:00 am Open Gym, 10:00 am Powerlifting, and 11:00 am Kettlebell Class

*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.

*Variations of Pull Ups and Grip Strength*

I. Dynamic and Mobility Prep Warm-Up:
Coaches Option x 7 to 10 Minutes
Review of Workout
II. Phases Strength and Conditioning:
A. Lifestyle and Fitness Phase:
CrossFit Tester: “Vagabond 50”
Two Rounds for time of the following:
25 Box Jumps
25 Pull Ups, Banded Pull Ups, or Ring Rows
25 Kettlebell Swings
25 Lunge Steps
25 Sit Ups
25 Push Press
25 Air Squats
25 Burpees
25 Double Unders or 50 Single Unders
B. Competition Phase:
MAP Sessions: 6-10 Minutes x 3 sets x 10 minutes rest
5 Sets of the following:
10 Front Squats @ 115/75 lb.
10 Toes to Bar
*Rest 1:00 Minute*
Rest 10 Minutes
5 Sets of the following:
10 Chest to Bar Pull Ups
Sprint 100 meters
*Rest 1:00 minute between sets*
Rest 10 Minutes
5 Sets of the following:
AMRAP 90 seconds of:
Row 200 meters
AMRAP Burpees over Rower
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