"Vagabond of the Month for August + Saturday Partner Fun @ 9:00 am"(8.10.2013)

*Vagabond of the Month for August Announced*

CLICK HERE FOR THE BIO ON THE VAGABOND OF THE MONTH

*Saturday, August 10th, 2013 Class Schedule*

1. 9:00 am Group Class Time

Vagabond CrossFit On Ramp Beginners Class Starts Monday, August 26th, 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 Monday, August 26th, 2013. There are no more than 5-7  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
Coaches Option x 7 to 10 Minutes
+
Review of Partner Workout
II. Phases Strength and Conditioning
A. Lifestyle Phase
Teams of Two Complete the following:
(Courtesy of Jason Leydon)
Row 2000 Meters or Airdyne 150 Calories
(Switch every 30 seconds)
+
15 Minute AMRAP of the following:
10 Burpees
Run 200 Meters
Partner switches every round
B. Fitness Phase
Teams of Two Complete the following:
(Courtesy of Jason Leydon)
Row 2000 Meters or Airdyne 150 Calories
(Switch every 30 seconds)
+
15 Minute AMRAP of the following:
10 Goblet Squats
Run 200 Meters
Partner switches every round
C. Competition Phase
High Volume % + Low Volume %
On the Minute, Every Minute x 10 Minutes of the following:
2 Power Snatch @ 135 lbs/95 lbs
4 Burpees
6 Wall Balls
+
rest 5 minutes
+
15 Minute AMRAP of the following:
Run 200 Meters
90 Feet Walking Lunges
Row 200 Meters
10 Step Down Box Jumps
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