*Vagabond CrossFit Weekend Schedule*
1. Saturday, October 4th, 2014: 9 am Lifestyle/Fitness Phase Class
2. Saturday, October 4th, 2014: 10 am Competition Phase Class
Vagabond CrossFit Beginners Class Starts Monday, October 20th, 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, October 20th, 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 vbcrossfit@gmail.com 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 banded hamstring mobility work
+
3-5 minutes of the following:
run 100 meters
5 indian push-ups
5 goblet squats
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Partner Workout/Community Builder/CrossFit Tester
Teams of Two complete the following:
25 Minute AMRAP of the following:
100 Meter Run
12 Kettlebell Swings
10 Air Squats
8 Burpees
6 Box Jumps
Each Partner will do a round. You will complete as many rounds as a team within the 25 minute time slot. You will switch off every other round during this workout.
B. Fitness Phase
Partner Workout/Community Builder/CrossFit Tester
Teams of Two complete the following:
25 Minute AMRAP of the following:
100 Meter Run
12 Air Squats
8 Burpees
6 Box Jumps
4 Hang Power Cleans @ 135/95 lbs, 95/65 lbs
Each Partner will do a round. You will complete as many rounds as a team within the 25 minute time slot. You will switch off every other round during this workout.
C. Competition Phase
Bend Intense + Oly Tech + Long Duration Grind Pace
For Time of the following:
50 Thrusters @ 65/45 lbs
50 Burpees
50 Chest to Bar Pull-Ups
+
Rest 18 Minutes
+
10 Rounds for time of the following:
4 Handstand Push-Ups
6 Toes to Bar
8 Wall Balls
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