"Vagabond On Ramp Specials"(7.12.2012)
*Vagabond CrossFit On Ramp Beginners Class Starts Monday, July 30th, 2012. Contact us for more information and to sign up.*
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 July 30th . There are no more than 6-9 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. Click HERE for Pricing Page and Summer Specials for the Beginner’s Class.
*Vagabond Gymnastics this Saturday, July 14th @ 10:00 am. Come and Check it Out!*
I. Dynamic and Mobility Prep Warm-Up:
5 Minutes of Movement Prep Work
Hip Openers Against the Wall
Review of Workout
II. Lifestyle Phases Strength and Conditioning:
A. Fitness Phase: Level 1 and Level 2
4 sets of the following
5 minutes of the following
5 Wall Balls
Run 150 Meters
Rest 3 minutes between sets.
Keep track of rounds and stay consistent.
B. Competition Phase:
Rest Day and Mobilize Day
Post Results to Comments.