"Vagabond Beginners Class: March 9th, March 23rd, and March 30th"(2.24.2015)

Vagabond CrossFit Beginners Class Starts Monday, March 9th, 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, March 9th, 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
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3-5 minutes of coach option
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Coach Run Warm-Up:
3 Sets of the following:
30 Seconds Airdyne/Row
Rest 10 Seconds
30 Seconds of Kettlebell Swings
Rest 10 Seconds
30 Seconds of Plank Holds
Rest 10 Seconds
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Maximum Aerobic Power Sessions + Core/Core
8 Minute AMRAP of the following @ 80%:
Row 250 Meters
5 DB Man-Makers

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Rest 4 Minutes
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8 Minute AMRAP of the following @ 80%:
50 Jump Rope Singles
15 Wall Balls or Plate Squats
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Rest 4 Minutes
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8 Minute AMRAP of the following @ 80%:
Row 250 Meters
15 Russian KBS @ 53/35 lbs
B. Fitness Phase
Maximum Aerobic Power Sessions
4 Sets of the following @ 95%:
Airdyne Max Calories x 2 Minutes @ 95% aerobic pace
15 Burpees
20 Kettlebell Swings—Russian
Rest 4-5 Minutes between sets
C. Competition Phase
Power Clean Mod Complex + Press(Push) + Snatch Pull + Gymn Based Burner
A. High Hang Clean + Pause Clean from above knee, 1+1 x 4 sets, rest as needed between sets.
Work up to moderate-heavy weight for this portion, athlete choice on how they are feeling
B. Front Squat, 1 reps x 5 sets @ 75%, rest as needed between sets.
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C. For Time of the following:
5 Minute Airdyne/Assault Bike @ 90% effort
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Rest 8 Minutes
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50 Lateral Burpees Over Barbell
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