*Vagabond Olympic Lifting Class on Tuesday, June 4th @ 6:35 pm. CLICK HERE FOR WORKOUT.*

Vagabond CrossFit On Ramp Beginners Class Starts Monday, June 24th, 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, June 24th, 2013. 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 vbcrossfit@gmail.com 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.

*Read Coach Kevin’s Write Up on Priorities. Click HERE.*

I. Dynamic and Mobility Prep Warm-Up:

3 minutes of z1 work
+
3-5 minutes of mobility prep
*ankles, hips, t-spine
+
3-5 minutes of workout prep
wall angels
OH squat
db ext. rot.
plank walk outs
II. Phases Strength and Conditioning:
A. Lifestyle Phase:
Lactate Work
5 Sets of the following:
AMRAP Burpees 30 Seconds
Then Sprint 200 Meters as fast as possible
Rest 5 minutes between efforts
B. Fitness Phase:
Running MAP Based
15 Minutes of the following:
Run 200 Meters
12 Wall Balls
+
rest 5 minutes
+
15 Sets of the following:
Row 30 seconds @ 90%
Row 30 seconds @ 50%
C. Competition Phase:
Zone 1 Effort + Mobility + Zone 1 Effort
15 Minutes of Light Running @ 50%
+
15 Minutes of Light Airdyne @ 50%
+
15 Minutes of Light Running @ 50%
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