*Vagabond CrossFit On Ramp Beginners Class Starts Monday, July 9th,  2012. Contact us for more information and to sign up.*

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 July 9th . There are no more than 6-9 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.

*Vagabond Kids Class on Wednesday, June 20th @ 3:45 pm. Click HERE for Workout. Sign your Kids up today for the summer classes.*

I. Dynamic and Mobility Prep Warm-Up:
5 Minutes of Prep Dynamic Warm-Up(concentrate on hips)
+
3 Rounds of the following:
10 Air Squats
10 Hockey Lunges
10 Samson Stretch
+
Spiderman Static Stretch
II. Lifestyle Phases Strength and Conditioning:
A. Fitness Phase: Level 1 and Level 2
A. Standing Broad Jumps x 5 jumps x 5 sets, rest 1 minute. Jump hard and as far as possible. Concentrate on hips and being powerful.
B1. Strict Pronated Pull-Ups @ 21×1, 3 sets of 5-6 reps, rest 2 minutes.
B2. Back Squat @ 21×1, 3 sets of 5-6 reps, rest 2 minutes.
C. Back Extensions @ 10×0, 10-12 reps x 3 sets, rest 2 minutes.
B. Competition Phase:
“MAP Sets”
A. 3 Minutes of the following:
7 Pull Ups
7 Wall Balls
Rest 1 Minute
B. 3 Minutes of the following:
7 Sumo Dead High Pulls @ 95/65
7 Box Jumps @ 24/20
Rest 1 Minute
C. 3 Minutes of the following:
7 Push Press @ 95/65
7 Burpees
Rest 10 Minutes
*Repeat Above Sequence and keep track of your rounds. Stay consistent and keep same pace. This is not an all out effort, we are looking for the same exact rounds for each set throughout the MAPS Session.*
Post Results to Comments.