"Vagabond Beginners Class Start Date: Monday, January 26th"(1.13.2015)

Vagabond CrossFit Beginners Class Starts Monday, January 26th, 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 26th, 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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3-5 minutes of the following:
row 100 meters
5 face pulls
5 goblet squats
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Maximum Aerobic Power Sessions
15 Minute AMRAP of the following @ 80%:
15 Calorie Airdyne
9 Box Jumps Step Down
6 DB Push Press
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Rest 5 Minutes
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Perform the following:
10 Sets of the following:
Airdyne 30 seconds @ 80%
Airdyne 30 seconds @ 50%
B. Fitness Phase
Maximum Aerobic Power Sessions
3 Sets of the following:
Row 400 Meters
10 DB Single Arm Push Press Left
20 Step Down Box Jumps
10 DB Single Arm Push Press Right
20 Hang Power Cleans @ 75/45 lbs
Rest 3-4 Minutes between sets
C. Competition Phase
Power Clean Mod Complex + Press(Push) + Snatch Pull + Gymn Based Burner
A. Mid Thigh Power Clean(+1) + Ground Power Clean(+2), 65% x 2 sets, 70% x 2 sets, rest as needed between sets.
B. Clean Pull @ 90%, 7 reps x 2 sets, 5 reps x 2 sets, rest as needed between sets.
C. Snatch Balance, 60% of best Snatch x 2 reps x 2 sets, 70% x 2 reps x 2 sets, rest as needed between sets.
D. Push Press, 5 reps x 3 sets @ 75%, rest 2 minutes between sets.
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E. 4 Rounds for time of the following:
3 Rope Climbs-Legs Can Be Used
6 Deadlifts @ 305-315 lbs/185-195 lbs
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