"Vagabond MAP Sessions and Lactate Video Below"(1.3.2013)

Vagabond CrossFit On Ramp Beginners Class Starts Monday, January 28th, 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.*

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 January 28th. There are no more than 4-6  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.

*Lactate Work Video: 1 Minute and 30 Seconds of Work x 9 Minutes of Total Rest(6 Times the Rest to ensure Appropriate Recovery)*


I. Dynamic and Mobility Prep Warm-Up:
3 Minutes of the following Cyclical Work:
Airdyne, Row, or Jump Rope
+
5 Minutes of the following:
5 Wall Squats
10 Seconds Plank Hold on Elbows
5 Back Extensions
7 Cals on Airdyne
+
4 Minutes of the following(2 Minutes each side):
Lacrosse Ball Work Mobility(Scap + Deltoids)
II. Phases Strength and Conditioning:
A. Lifestyle Phase:
MAP Sessions: 7 minutes on/5 minutes off x 3 pieces.
7 Minutes of the following @ 80% of:
7 Push Press @ 95/65, 75/45
7 Front Squat
14 Cal Row
Rest 5 minutes
7 Minutes of the following @ 80% of:
7 Kettlebell Swings(Russian)
14 Sit Ups
21 Cal Airdyne
Rest 5 minutes
7 Minutes of the following @ 80% of:
50 Single Unders
10 DB Cleans @ mod weight
20 walking lunges
B. Fitness Phase:
MAP Sessions: 7 minutes on/5 minutes off x 3 pieces.
7 Minutes of the following @ 80% of:
7 Push Press @ 95/65, 75/45
7 Front Squat
14 Cal Row
Rest 5 minutes
7 Minutes of the following @ 80% of:
7 Kettlebell Swings(Russian)
7 GHD Sit Ups
21 Cal Airdyne
Rest 5 minutes
7 Minutes of the following @ 80% of:
20 Double Unders
10 Hang Power Cleans @ 95/65, 75/45
20 walking lunges
C. Competition Phase:
Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
Post Results to Nutrition Page.