"Vagabond Olympic Lifting Class and Aerobic Testers: Lifestyle and Fitness Phase"(4.2.2013)

*Vagabond Olympic Lifting Class on Tuesday, April 2nd @ 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:
5 minutes of z1 work
4-5 mobility work
ankles, hips, upper back
4-5 minutes of workout prep
100m run @ 50/60/70/80% effort
rest 1-2 minutes bt. efforts
II. Phases Strength and Conditioning:
A. Lifestyle Phase:
Maximum Aerobic Power Sessions:
10 Rounds for time of the following:
8 Kettlebell Swings
4 Step Down Box Jumps
B. Fitness Phase:
Maximum Aerobic Power Sessions:
10 Rounds for time of the following:
8 Power Cleans @ 115/75
4 Step Down Box Jumps
C. Competition Phase:
Front Squat Intense + Gymn Prep
A. Front Squat @ 20×1, work to a tough double.
B. Complete the following of the following movements:
10 Sets of the following:
Airdyne x 30 seconds
Rest 30 seconds
4 Chest to Bar Pull Ups as fast as possible
Rest 30 seconds
8 Wall Balls
rest 30 seconds
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