"Vagabond Beginners Class: January 5th + Vagabond Olympic Lifting Class: 6:35 pm"(12.29.2014)

*Vagabond Olympic Lifting Class on Monday, December 29th @ 6:35 pm. CLICK HERE FOR WORKOUT.*

Vagabond CrossFit Beginners Class Starts Monday, January 5th, 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, January 5th, 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.

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I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
3-5 minutes of coach option
3-5 minutes of the following:
row 100 meters
5 push-ups
5 goblet squats
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Lower Body Squat/Upper Body Push(Seated) + Squat Conditioning + Aerobic(Core)
A1. High Bar Back Squat @ 20×1, 8-10 reps x 3 sets, rest 1 minute between sets.
A2. DB Standing Press @ 30×1, 8-10 reps x 3 sets, rest 1 minute between sets.
B. 3 Rounds for time of the following:
Row 250 Meters
15 Kettlebell Swings
15 Box Jumps
Row 250 Meters
15 DB Push Press
B. Fitness Phase
Oly Intense + Squat Intense/Upper Body Pull + AMRAP High %
A. Pause Power Snatch from mid thigh position, 2 reps x 4 sets, rest 1:30 between sets.
Pause for 1 second at mid thigh position
B1. High Bar Back Squat, 1 rep x 5 sets @ 90% of best 1 rep x 3 sets, rest 1:30 between sets
B2. Weighted Supinated Pull-Ups @ 20×1, 2.2.1 cluster reps x 3 sets, rest 1:30 between sets
People can scale to Negative Pull-Ups, 4-5 reps x 3 sets
C. For Time of the following:
25 Thrusters @ 95/65 lbs, 75/45 lbs
25 Burpees
25 Box Jumps @ 24/20 inches
C. Competition Phase
Front Squat Intense + Snatch + Clean and Jerk + Snatch/Clean Assistance + OTMEM Long Duration(Gymnastics/Weight Training/Breathing Components)
AM Session:
A. High Bar Back Squat, 3 sets of 1 @ 80%, rest 1:30 between sets.
Rest 12 Minutes
B. High Bar Back Squat @ 115% of 1 rep max, rack on back, hold for 15 seconds, rack, rest 2 minutes, then go for 5 rep max in High Bar Back Squat, then perform 2 reps x 5 sets @ 90% of 5RM.
Look at weight from last week for 5 rep max, and go by feeling
Keep sets at low volume, and high intense
C. Snatch, 50% x 3 reps @ above knee, 70% x 1 from ground, 80% x 1 from ground, 85% x 1 from ground, 50% x 3 reps above knee, rest 1:30 between sets.
D. Clean and Jerk, complete one rep every 30 seconds x 5 minute @ 75%-78%.
PM Session:
10 Minute AMRAP @ 80%:
Run 200 Meters
5 Toes to Bar
30 Double Unders
Rest 3 Minutes
10 Minute AMRAP @ 80%:
Row 250 Meters
5 Burpees
10 Box Jumps @ 24/20 inches
Rest 3 Minutes
10 Minute AMRAP @ 80%:
Run 200 Meters
6 Chest to Bar Pull-Ups
10 Hang Power Cleans @ 135 lbs/85 lbs
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