*Vagabond Olympic Lifting Class on Tuesday, June 25th @ 6:35 pm. CLICK HERE FOR WORKOUT.*

Vagabond CrossFit On Ramp Beginners Class Starts Monday, July 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, July 15th, 2013. There are no more than 5-6  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 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.

I. Dynamic and Mobility Prep Warm-Up:
Competition Phase Warm-Up:
3 Minutes of Zone 1 Work
+
3-4 Minutes of Dynamic Prep Warm-Up
+
Three Rounds of the following:
20 Double Unders
7-10 Butterfly Pull Ups
8/each arm KB Snatch
Lifestyle + Fitness Phase Warm-Up:
3 Minutes of Zone 1 Work
+
4-5 Minutes of Dynamic Prep Warm-Up
II. Phases Strength and Conditioning:
A. Lifestyle Phase:
Lactate Work
6 Sets of the following:
20 seconds of Russian Swings
20 seconds No Jump Burpees
20 seconds of Airdyne
Rest 4 minutes between sets
B. Fitness Phase:
Maximum Aerobic Power Sessions
12 Minutes of the following:
25 Sit Ups
15 Air Squats
10 Pull Ups
+
rest 6 minutes
+
12 Minutes of the following:
200 Meters Run or 250 Meter Row
10 Thrusters @ 95/65
5 Burpees
C. Competition Phase:
Maximum Aerobic Power Sessions:
20 Minutes on the Clock:
Start: Row 1000 Meters
Then Complete the following with the remaining time of:
10 Push Press @ 95/65
15 Step Down Box Jumps
20 Double Unders
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