"Vagabond in Local News Again for Successful Competition Weekend"(11.21.2013)



Vagabond CrossFit On Ramp Beginners Class Starts Monday, December 9th, 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 December and 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, December 9th, 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.


I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of z1 work
3-5 minutes of mobility work
*ankles, hips, t-spine
3-5 minutes of workout prep
goblet squats x 5 reps
wall angels x 5 reps
strict pull ups x 5 reps
100m run or airdyne 7 cals
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Press Intense + Aerobic Based
A1. Close Grip Bench Press, 6-8 reps x 4 sets, rest 2 minutes between sets.
A2. Strict Pull Up Variation AMRAP x 4 sets, rest 2 minutes between sets.
Advanced: As Rx
Intermediate: Perform Strict Banded Pull Ups AMRAP
Beginner: Perform Negative(3-4 reps) + Bicep Curls(8-10 reps)
B. 6 Sets of the following @ 80%:
30 Seconds of Russian Kettlebell Swings
rest 30 seconds
30 Seconds of Jump Roping
rest 30 seconds
30 Seconds of Burpees
B. Fitness Phase
Upper Body Press Horizontal + Aerobic Tester
A. Strict Press, 5 sets of 3 reps, rest 2 minutes between sets.
B. AMRAP 15 Minutes of the following:
Row 250 meters
8 Burpee Box Jumps
C. Competition Phase
Rest Day or Zone 1 Day or Mobility Day
A.1 Rest and recovery on Sunday
A.2 Z1 activity for 30-60 minutes – do something new
A.3 Recovery – mobility work (check out mobilitywod.com), PT work, band work.
A.4 Take some time to prepare your meals and training times for the week.
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