"Vagabond Olympic Lifting + Next Beginners Class"(12.18.2012)

*Vagabond Olympic Lifting Class on Tuesday, December 18th @ 6:35 pm. CLICK HERE FOR WORKOUT.*

Vagabond CrossFit On Ramp Beginners Class Starts Monday, January 7th, 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 7th. 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.

I. Dynamic and Mobility Prep Warm-Up:
7 minutes of mobility prep work
*ankles, hips, thoracic ext., scap retraction*
4-5 minutes of movement prep
wall squats x 3
wall angels x 5
face pulls x 7
walking lunges x 10(5/each side)
single unders x 15
II. Phases Strength and Conditioning:
A. Lifestyle Phase:
Static Core/Scap + Running MAP Based + Low %’s
A1. Plank Holds on Stabilization Ball x 30 seconds x 3 sets, rest 30 seconds.
A2. DB Laying Powell Raise @ 30×1, 6-8 reps x 3 sets, rest 45 seconds.
B1. Four Sets of the following:
5 Minutes of the following:
Run 200 Meters or Airdyne x 15 cals or Row 150 Meters
6-8 Pull Ups or Ring Rows
Rest 2:00 minutes between sets
B. Fitness Phase:
Rotational Core/Scap + Rowing MAP Based + Low %’s
A1. Overhead Ball Slams x 15 reps x 4 sets, rest 30 seconds.
Concentrate on tight core, and driving downwards with the ball and catching in the process.
A2. DB Bent over Row on bench @40×1, 6-8 reps x 3 sets, rest 60 seconds.
B. 20 sets of the following on Rowing Machine:
15 seconds @ 90% effort
45 seconds @ 50% effort
C. Competition Phase:
Lactate Repeatability Tester + Zone 1 Work
A. For Time of the following movements:
25 Cals on Airdyne
20 Kettebell Swings @ 55/35 lbs
25 Cals on Airdyne
Rest 15 Minutes
25 Cals on Airdyne
20 Kettlebell Swings @ 55/35 lbs
25 Cals on Airdyne
B. 10 to 15 Minute @ Zone 1 Effort on Rowing Machine.
Post Results to Nutrition Page.