"Vagabond Beginners Class Start Date: Monday, May 12th + Marathon Participants"(4.24.2014)

Vagabond CrossFit On Ramp Beginners Class Starts Monday, May 12th, 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, May 12th, 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.

Click HERE for Pricing Page and Specials for the Beginner’s Class.

*Congrats to Suzi Estey, Kathy Milch, and Meredith F for completing the 2014 Boston Marathon*

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I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase + Competition Phase Prep
3 Minutes of Zone 1 Work
+
3-5 Minutes of Foam Rolling/MyoFascia Release
Quads, IT Band, Hamstrings
+
3-5 Minutes of Prep Work
5 Air Squats @ 31×1
5 PVC Dislocates
15 Strokes on Rower
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Single Leg/Upper Body Pull + Posterior Chain/Upper Cond + Simple Lactate
A1. KB Single Leg Deadlift, 8-10/each leg x 3 sets, rest 30 seconds between each leg, rest 1 minute between sets.

A2. Weighted Supinated Pull Ups @ 30×1, 2-3 reps x 3 sets, rest 1 minute between sets.
RX: Weighted Pull Ups
Intermediate: Regular Pull Ups, 5-7 reps
Beginner: Negative Pull Ups, 3-4 reps
B. 7 Minute AMRAP of the following:
25 Single Unders
10 Goblet Squats
+
No Rest right into the following workout:
+
5 Minute AMRAP of the following:
Max Calories on Airdyne or Assault Bike
B. Fitness Phase
Maximum Aerobic Power Sessions
3 Sets of the following @ 85%:
Row 500 Meters
15 Kettlebell Swings
18 Burpees
15 Kettlebell Swings
18 Step Down Box Jumps
Rest as long as it takes you
+
C. Scaled Up Phase Workout
For Time of the following
21 Toes to Bar
35 KB Swings @ 55/35
15 Power Snatches @ 95/65
40 Box Jumps @ 30/24
15 Power Snatches @ 95/65
35 KB Swings @ 55/35
21 Toes to Bar
D. Competition Phase
Front Squat Intense + Back Squat Moderate + Clean Intense + Clean Mod/Chest to Bar CP
A. High Bar Back Squat 5.3.1.5.3.1, rest 2-3 minutes between sets.
Do not perform a 1 rep max, if you did 200 lbs for a first set of 5, then perform for second set of 5
B. Front Squat @ 70%, 4 reps x 5 sets, rest 2 minutes between sets.
C. Power Clean, on the minute, every minute x 6 minutes:
3 reps touch n go repetitions @ 225 lbs/135 lbs
D. 4 Rounds for time of the following:
10 Power Cleans @ 115/75 lbs
10 Chest to Bar Pull Ups
10 No Jump Burpees(Full Standing)
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