"Vagabond Olympic Lifting is Back @ 6:35 pm"(1.8.2013)

*Vagabond Olympic Lifting Class on Tuesday, January 8th @ 6:35 pm. Click Here for Workout.*

Vagabond CrossFit On Ramp Beginners Class Starts Monday, January 28th, 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 January 28th. 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.

*Lifestyle Phase for Overhead Med Ball Slams*

I. Dynamic and Mobility Prep Warm-Up:
3 Minutes of the for Zone 1 Work:
Rowing or Airdyne
5 minutes of mobility work
*ankles, hips, thoracic ext., adductors, scap. retraction
4-5 minutes of movement prep
wall squat x 3-5
strict push ups x 3 -5
kip swing x 3-5
airdyne x 5 cals
burpee x 5
II. Phases Strength and Conditioning:
A. Lifestyle Phase:
Dynamic Core/Scap + Airdyne MAP Based + Low %’s
A1. Overhead Med Ball Slam, 10-12 reps x 4 sets, rest 1 minute.
A2. DB External Rotations @ 40×2, 6-8 reps x 4 sets, rest 1 minute.
B. 10 Sets of the following:
Airdyne x 30 seconds @ 90%
Rest and Active Walking x 30 seconds
B. Fitness Phase:
Dynamic Core/Scap + Rowing MAP Based + Low %’s
A1. Knees to Elbows @ 11×1, 8-10 reps x 4 sets, rest 1 minute.
A2. DB Zotman Curls @ 50×1, 6-8 reps x 4 sets, rest 1 minute.
B. Three Rounds for time of the following:
Row 400 Meters
25 Hand Release Push Ups(Male)/ 15 Hand Release Push Ups(Female)
C. Competition Phase:
3 Sets of the following @ 97% of:
Row @ 45 seconds, rest 4 minutes.
3 Sets of the following:
AMRAP Ring Dips
100 Double Unders for Time
Rest 2:00 minutes
rest 5 minutes
3 Sets of the following:
Cluster of Chest to Bar Pull Ups, 10.10.10
2 Minute Airdyne @ 90%
Rest 2:00 minutes
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