*Vagabond Olympic Lifting Class on Tuesday, August 6th @ 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 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
3 minutes of zone 1 work
+
handstand walking or against wall x 20 feet or 20 sec holds x 3
sotts press x 3 x 3
weighted wide grip pull up x 3 x 3
+
Lifestyle + Fitness Phase Prep Warm-Up
3 minute z1 work
+
3-5 minutes of mobility work
*ankles, hips, T-spine
+
3-5 minutes of workout prep
goblet squats
wall angels
strict chin ups
II. Phases Strength and Conditioning
A. Lifestyle Phase
Start: 50 Calories on Airdyne @ 80% effort
+
Rest 5 Minutes
+
Then complete the following of:
12 Minutes of:
9 Sit Ups
100 Meter Run
3 Burpees
+
Finish: 50 Calorie Airdyne @ 80% effort
B. Fitness Phase
Maximum Aerobic Power Sessions
Start: Row 1000 Meters
+
rest 5 minutes
+
then complete the following of:
12 Minutes of:
12 Walking Lunge Steps(6 each leg)
9 Step Down Box Jumps
6 Toes to Bar
+
rest 5 minutes
+
Finish: Row 1000 Meters
C. Competition Phase
Core + Running MAP Based
A. Double Rack KB Carry @ 70/44, 45 seconds x 5 sets, rest 45 seconds between each set.
B. Weighted Side Bridges x 1 minute x 3 sets, rest 1 minute between each side.
C. Sprint 10 seconds, every Minute x 7 Minutes
Post Comments to Nutrition Page.