"Vagabond Beginners Next Session"(1.21.2013)

Vagabond CrossFit On Ramp Beginners Class Starts Monday, January 27th, 2013. 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.*

*We will be running Specials for our Beginners Class in January. The cost of the Beginners will be only $99.*

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 27th, 2013. There are no more than 5-6  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. 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.

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I. Dynamic and Mobility Prep Warm-Up:
Competition Phase Prep
3 Minutes of Zone 1 Work
+
5 Minutes of Shoulder Prep + Mobility
+
2 Rounds of the following
sotts press + Press snatch balance
Handstand Push Up
strict T2B
double unders
+
Lifestyle + Fitness Phase
3 Minutes of Zone 1 Work
+
3-5 minutes of mobility prep
Foam Rolling/Myofascia Release
+
3-5 minutes of workout prep
row 100 meters
wall squats x 5 reps
wall angels x 5 reps
sit ups x 5 reps
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Maximum Aerobic Power Sessions
1200 Meters of Rowing @ 85% of best 2000 Meter Pace(About 5 Seconds off from Pace)
+
Rest 5 Minutes
+
10 Minute AMRAP of the following:
10 KB Deadlifts
10 DB Push Press
30 Single Unders
+
Rest 5 Minutes
+
1200 Meters of Rowing @ 85%
B. Fitness Phase
CrossFit Opens Prep/MAP Multi Sets
12 Minute AMRAP of the following:
8 Pull Ups
18 Box Jumps
8 Kettlebell Swings
+
Rest 7 Minutes
+
12-10-8-6-4-2 of the following:
Deadlift @ 185/115, 135/95
Wall Balls
Hand Release Push Ups
C. Competition Phase
High Bar Back Squat Intense + Lactate Endurance Testers(5-7 minutes) x 3 sets + MAP Zone 1-Cyclical Work
A. High Bar Back Squat, 1 rep @ 93% x 3 sets, rest 2-3 minutes between sets.
B. 3 Sets of the following:
15 Power Snatches @ 115/75 lbs
35 Calories Airdyne
Rest 9 Minutes between sets
C. 10 Sets of the following @ light work:
30 Seconds on Airdyne
Rest 30 seconds
30 Seconds of Jump Rope
Rest 30 seconds
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