*Vagabond Olympic Lifting Class on Tuesday, January 22nd @ 6:35 pm. CLICK HERE FOR WORKOUT.*

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.

*Functional Movement Screening with Physical Therapist, Sarah Anestam*

Sarah will be at Vagabond on Monday, January 28th @ 10:00 am performing Functional Movement Screenings on five to seven Vagabonds to help with findings in pre-existing injuries or stopping the onset of future injuries. This is a great opportunity for all to get some added work and get observed by a true professional in her field. If you signed up for this date, please make sure you are ready to go next Monday @ 10:00 am.

*Old School Vagabond Explanation Video on the Airdyne*

I. Dynamic and Mobility Prep Warm-Up:
2-3 minutes of z1 work
+
4-6 minutes of mobility work
ankles, hips, upper back, adductors/abd.
+
3-5 minutes of movement prep
goblet squats
wall angels
double unders
ring rows
II. Phases Strength and Conditioning:
A. Lifestyle Phase:
Maximum Aerobic Power Sessions(Cyclical)
30 sets of the following:
15 Seconds on Airdyne @ 90%
15 Seconds on Airdyne @ 50%
30 Seconds Walk/Rest Recovery
B. Fitness Phase:
Maximum Aerobic Power Sessions:
8 Minutes of the following @ 90%:
10 Lunge Steps
5 Pull Ups
Row 150 Meters
Rest 4 minutes
8 Minutes of the following @ 90%:
10 Deadlifts @ 135/95, 95/65
10 Step Down Box Jumps
Rest 4 minutes
8 Minutes of the following @ 90%:
Run 100 Meters(People have Option to Row 150 Meters)
10 Burpees
Done
C. Competition Phase:
LP1(MONO) + IGT
3 sets of the of the following @ 95% of:
1 Minute of Rowing, rest 5 minutes.
+
3 sets of the following:
AMRAP Kipping Handstand Push Ups
2 Minutes of Double Unders
rest 2 minutes
+
3 Sets of the following:
1 Minute of Ring Dips
2 Minutes of Airdyne
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