"Vagabond Olympic Lifting on Tuesday @ 6:35 pm"(8.20.2013)

*Vagabond Olympic Lifting Class on Tuesday, August 20th @ 6:35 pm. Click Here for Workout.*

Vagabond CrossFit On Ramp Beginners Class Starts Monday, September 16th, 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, September 16th, 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.

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I. Dynamic and Mobility Prep Warm-Up
Competition Phase Prep
handstand taps
butterfly pull ups/CTB
HSPU
sotts press
+
Lifestyle + Fitness Phase Prep
3 minutes of z1 work
+
3 minutes of mobility work
ankles, hips, t-spine
+
3-5 minutes of workout prep
wall squats (goblet fashion) x 5 reps
indian push ups x 5 reps
double unders x 10 reps
II. Phases Strength and Conditioning
A. Lifestyle Phase
Maximum Aerobic Power Sessions
14 Minutes of the following:
Row 250 meters
12 Sit-Ups
6 Russian Kettlebell Swings
+
Rest 6 Minutes
+
7 Minutes of the following:
Airdyne 15 Calories
Single Unders 20 repetitions
B. Fitness Phase
Maximum Aerobic Power Sessions
14 Minutes of the following:
Run 200 Meters
12 Push-Ups
6 Knees to Elbows
+
Rest 6 Minutes
+
7 Minutes of the following:
Row 250 Meters
6 Burpees
C. Competition Phase
Core + Running MAP Based
A. 10 Sets of the following on Airdyne:
20 Seconds @ 350 Watts/300 Watts
20 Seconds @ 250 Watts/200 Watts
20 Seconds @ 150 Watts/100 Watts
60 Seconds of Easy Pace @ Zone 1 Effort
B. Single Arm KB Farmer Carry @ 88/70 lbs, 50 meters, rest 0 seconds x 5 sets.
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