"Vagabond Olympic Lifting Class + Next Beginners Class on August 5th"(7.9.2013)

*Vagabond Olympic Lifting Class on Tuesday, July 9th @ 6:35 pm. CLICK HERE FOR WORKOUT.*

Vagabond CrossFit On Ramp Beginners Class Starts Monday, August 5th, 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, August 5th, 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 [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:
Competition Phase Prep Warm-Up:
3 Minutes of Zone 1 Work
Handstand Hold Practice x 20 seconds x 3 sets
Burpee Broad Jumps x 5 repetitions
Wall Squats @ 10 repetitions @ 30×1
Lifestyle + Fitness Phase Prep Warm-Up:
3 Minutes of Zone 1 Work
3-5 Minutes of the following:
90 Degree Quad Stretch
3-5 Minutes of the following:
5 Face Pulls
20 second plank hold
5 Wall Squats
II. Phases Strength and Conditioning:
A. Lifestyle Phase:
Lactate Work
5 Sets of the following:
30 seconds of airdyne
30 seconds of kettlebell swings
30 seconds of airdyne
rest 5 minutes between sets
B. Fitness Phase:
Maximum Aerobic Power Sessions
10 Minutes on the Rower Machine:
Max Meters in the time allowed
rest 5 minutes
10 Minutes on the Clock:
10 Pull Ups
Run 200 Meters
C. Competition Phase:
Core + Running MAP Based
A. Weighted Side Bridge x 20 seconds x 5 sets/each side, rest 20 seconds between sets.
B. 18 Minutes on the Clock:
Every 1:30, sprint 15 seconds. In between sprints, nice easy pace of a jog.
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