"Vagabond of the Month for May"(5.30.2013)

*Vagabond of the Month for May has been Announced*

Click HERE to see the Vagabond of the Month

Vagabond CrossFit On Ramp Beginners Class Starts Monday, June 3rd, 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, June 3rd, 2013. 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 [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:
3 minutes of z1 work
+
3-5 minutes of mobility work
*ankles, hips t-spine
+
3-5 minutes of workout prep
back ext.
db ext. rot.
double unders
T2B
II. Phases Strength and Conditioning:
A. Lifestyle Phase:
Maximum Aerobic Power Sessions:
10 Minutes on the Clock:
Start: 1000 Meters of Rowing(Men)/800 Meters of Rowing(Women)
In the remaining time complete as many rounds as possible of the following:
21-15-9 of:
Kettlebell Swings
Box Jumps
+
rest 5 minutes
+
10 Minutes on the Clock:
Start: 1000 Meters of Rowing(Men)/800 Meters of Rowing(Women)
In the remaining time complete as many rounds as possible of the following:
7 Ring Rows
10 Burpees
B. Fitness Phase:
Maximum Aerobic Power Sessions:
10 Minutes on the Clock:
Start: 50 Calories on Airdyne(Men)/40 Calories on Airdyne(Women)
Then complete the following with time remaining as many rounds as possible:
21-15-9 of:
DB Power Snatches(alternating arms)
Box Jumps @ 24/20
+
rest 5 minutes
+
10 Minutes on the Clock:
Start: 50 Calories on Airdyne(Men)/40 Calories on Airdyne(Women)
Then complete the following with time remaining as many rounds as possible of:
10 Push Press @ 95/65
10 Burpees
C. Competition Phase:
Off Day or Zone 1 Work + Mobility
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