"Vagabond Olympic Lifting Class + Lactate Power Sessions"(4.30.2013)

*Vagabond Olympic Lifting Class on Tuesday, April 30th @ 6:35 pm. Click Here for Workout.*

Vagabond CrossFit On Ramp Beginners Class Starts Monday, May 13th, 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, May 13th, 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:
3 minutes of z1 work
+
3-5 minutes of mobility
*ankles, hips, t-spine
+
3-5 minutes of movement prep
good mornings
strict push ups
kb swing
double unders
II. Phases Strength and Conditioning:
A. Lifestyle Phase:
LP1 + LP1
4 Sets of the following:
125 Meters of Rowing @ 100%
8-10 Burpees
Rest 4 minutes between sets
+
Rest 5 Minutes
+
3 Sets of the following:
12 Kettlebell Swings
8-10 Burpees
Rest 4 minutes between sets
B. Fitness Phase:
LP1 + LP1
4 Sets of the following:
8-10 Thrusters @ 75/45
100 Meter Sprint
Rest 4 minutes between sets
+
Rest 5 Minutes
+
3 Sets of the following:
12 Airdyne Calories
8-10 Burpees
Rest 4 minutes between sets
C. Competition Phase:
Maximum Aerobic Power Sessions(Rower)
10 Minutes of Zone 1 Work
+
15 Sets of the following:
20 Seconds @ 100%
20 Seconds @ 70%
20 Seconds @ 30%
+
10 Minutes of Zone 1 Work
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