"Vagabond Olympic Lifting and Next Beginners Class"(3.26.2013

*Vagabond Olympic Lifting Class on Tuesday, March 26th @ 6:35 pm. CLICK HERE FOR WORKOUT.*

Vagabond CrossFit On Ramp Beginners Class Starts Monday, April 15th, 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, April 15th, 2013. 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.

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
+
4-6 minutes of mobility work
ankles, hips, t-spine rotational work
+
4-6 minutes of workout prep
SL DL w/ weight in opp. hand
strict push ups
powell raise
double unders
II. Phases Strength and Conditioning:
A. Lifestyle Phase:
Maximum Aerobic Power Sessions:
8 Minutes of the following:
Run 100 meters or Row 150 Meters
6 Burpees
12 Sit Ups
rest 4 minutes
8 Minutes of the following:
Run 100 Meters or Row 150 Meters
3 Burpees
6 Sit uPS
rest 4 minutes
8 Minutes of the following:
Run 100 Meters or Row 150 Meters
9 Burpees
18 Sit Ups
B. Fitness Phase:
Maximum Aerobic Power Sessions:
8 Minutes of the following:
Run 100 meters or Row 150 Meters
6 Pull Ups
12 Sit Ups
rest 4 minutes
8 Minutes of the following:
Run 100 Meters or Row 150 Meters
3 Burpees
6 Sit uPS
rest 4 minutes
8 Minutes of the following:
Run 100 Meters or Row 150 Meters
6 Hand Release Push Ups
18 Sit Ups
C. Competition Phase:
Front Squat Intense + Gymn Prep
A. Front Squat @ 30×1 @ 70% plus chains, 2 reps on the minute, every minute x 8 minutes.
+
B. On the Minute Every Minute for 15 Minutes of the following:
7 Toes to Bar
15 Double Unders
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