*Vagabond Olympic Lifting Class on Tuesday, July 23rd, 2013. 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 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 Prep Warm-Up
3 Minutes of Zone 1 Work
+
3 Rounds of the following
sotts press x 5 reps
snatch balance x 5 reps
strict pull ups x 5 reps
handstand push ups x 5 reps
+
Lifestyle + Fitness Phase Prep Warm-Up
+
3-5 minutes of mobility work
*ankles, hips, t-spine
+
3-5 minutes of workout prep
goblet squats facing the wall x 5 reps
wall angels x 5 reps
row 100 meters
II. Phases Strength and Conditioning:
A. Lifestyle Phase:
Maximum Aerobic Power Sessions
6 Minutes of the following:
5 Touch N Go Deadlift @ 135/95, 95/65
Run 200 Meters or Row 250 Meters(Rain Sub)
+
Rest 3 Minutes
+
6 Minutes of the following:
Max Calories on Airdyne
+
Rest 3 Minutes
+
6 Minutes of the following:
5 Step Down Box Jumps
Run 200 Meters or Row 250 Meters(Rain Sub)
B. Fitness Phase:
Maximum Aerobic Power Sessions
6 Minutes of the following:
5 Touch N Go Push Press @ 95/65, 75/45
Run 200 Meters or Row 250 Meters or Airdyne 20 Calories(Rain Sub)
+
Rest 3 Minutes
+
6 Minutes of the following:
Run 400 Meters
Remaining Time Complete Max Meters on Rowing Machine(Row 6 Minutes for Rain Sub)
+
Rest 3 Minutes
+
6 Minutes of the following:
10 Kettlebell Swings
Run 200 Meters or Row 250 Meters or Airdyne 20 Calories(Rain Sub)
C. Competition Phase:
Core + Running MAP Based
A. Single Arm KB Waiter’s Walk x 30 seconds x 5 sets/each side, rest 30 seconds between each side.
B. Weighted Plank Hold x 30 seconds x 5 sets, rest 30 seconds
C. Run, Sprint 15 seconds, every 3 minutes for 21 minutes.
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