*Vagabond CrossFit On Ramp Beginners Class Starts Monday, August 20th, 2012. Contact us for more information and to sign up.*

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 August 20th . There are no more than 6-9 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. Claases fill up quickly, so contact us as soon as possible to reserve your spot today.

Click HERE for Pricing Page and Summer Specials for the Beginner’s Class.

*Vagabond Olympic Lifting Class on Tuesday, August 7th @ 6:35 pm*

CLICK HERE FOR WORKOUT AND DETAILS.

I. Dynamic and Mobility Prep Warm-Up:
5 minutes of movement prep
+
2 rounds of
db ext. rot. x 4/side
wall squat x 5
banded lateral walks x 3/side
II. Lifestyle Phases Strength and Conditioning:
A. Fitness Phase: Level 1 and Level 2
5 Minutes of the following:
Run 200 meters
7 kettlebell swings
Rest 5 Minutes
5 Minutes of the following:
Row 200 meters
7 box jumps
Rest 5 Minutes
5 Minutes of the following:
50 Single Unders
3 Front Squats @ moderate weight
Rest 5 Minutes x Repeat
B. Competition Phase:
A. AMRAP 5 Minutes of the following:
7 Kettlebell Swings @ 70/44 lbs
7 Burpees
+
B. 15 Minutes on Rower @ Zone 1 Work @ 50% to 60% of best 2000 meter Time Trial, Look at August 3rd, 2012 for 2000 meter time trial.
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