"Vagabond Olympic Lifting Class on Tuesday + Next Beginners Class on August 26th"

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

Vagabond CrossFit On Ramp Beginners Class Starts Monday, August 26th, 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 26th, 2013. There are no more than 5-7  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
3 Rounds of the following:
5 Butterfly Pull Ups
5 Hang Squat Cleans @ barbell
5 Handstand Push Ups
5 Minutes of Foam Rolling + Myofascia Release
Lifestyle + Fitness Phase Prep Warm-Up
3 minutes of z1 work
3-5 minutes of mobility work
*ankles, hips, t-spine
3-5 minutes of workout prep
goblet squats
db ext. rot.
Plank walkouts x 5
pull ups
II. Phases Strength and Conditioning
A. Lifestyle Phase
Maximum Aerobic Power Sessions:
10 Minutes of the following:
Airdyne Moderate Effort
rest 5 minutes
10 Minutes of the following:
Run 100 Meters
10 Push Ups or 10 DB Strict Press
10 Sit Ups
B. Fitness Phase
Maximum Aerobic Power Sessions
12 Minutes of the following @ Low Aerobic Effort of:
Row 250 Meters
15 Push Ups
15 Sit Ups
rest 5 minutes
12 Minutes of the following @ Low Aerobic Effort of:
Run 200 Meters
15 Step Down Box Jumps
15 Sit Ups
C. Competition Phase
Core + Running MAP Based
A. Double Rack KB Carry @ 53/35 lbs, 30 seconds x 5 sets, rest 30 seconds between sets.
B. Weighted Plank Holds x 20 seconds, rest 20 seconds x 10 sets.
C. Run, Sprint 10 seconds, every 3 minutes for 24 minutes.
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