"Vagabond of the Month: March + Next Beginners Class: April 21st"(4.3.2014)

*Vagabond of the Month for March*

Matthew Auger(Read Full Bio on Vagabond of the Month Page)


Vagabond CrossFit On Ramp Beginners Class Starts Monday, April 21st, 2014. 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, April 21st, 2014. 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:
Lifestyle + Fitness Phase + Competition Phase Prep
3 Minutes of Zone 1 Work
3-5 Minutes of Foam Rolling/MyoFascia Release
Quads, IT Band, Hamstrings
3-5 Minutes of Prep Work
5 Air Squats @ 31×1
5 PVC Dislocates
15 Strokes on Rower
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Single Leg/Upper Body Pull + Posterior Chain/Upper Cond + Simple Lactate
A1. Reverse DB Lunge @ 11×1, 6/reps each leg x 3 sets, rest 1 minute.
A2. Weighted Pronated Pull Ups @ 30×1, 3-4 reps x 3 sets, rest 1 minute between sets.
RX: Weighted Pull Ups
Intermediate: Regular Pull Ups, 4-6 reps
Beginner: Negative Pull Ups, 3-4 reps
A3. DB Zotman Curls, 6-8 reps x 3 sets, rest 1 minute.
B. Row 35 Seconds @ Hard Pace/All Out x 6 sets, rest 2 minutes and 30 seconds between sets.
B. Fitness Phase
Maximum Aerobic Power Sessions
4 Sets of the following @ 80%:
Keep Track of Rounds + Stay Consistent
5 Minutes of the following:
Row 150 Meters
Burpees 7 repetitions
Walking Lunges 14 repetitions(10/each side)
Rest 2 minutes between sets
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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