*Saturday, January 26th, 2013 Class Schedule*

9:00 am and 10:00 am Group Classes

Vagabond CrossFit On Ramp Beginners Class Starts Monday, February 18th, 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 February 18th. 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:
Coaches Option x 7 to 10 Minutes
+
Partner Review Workout
II. Phases Strength and and Conditioning:
A. Lifestyle Phase:
CrossFit Tester or Team Workout(Inspired J. Leydon)
Complete as a Team of Two, each member must complete number of repetitions prescribed for their team. So Partner A must complete 50 db power snatches while Partner B, rows or airdynes.
50 DB Power Snatches @ 40/20
Row 800 Meters or Airdyne x 60(m)/50(f) Calories
40 Abmat Sit Ups
Row 750 Meters or Airdyne x 40(m)/30(f) Calories
30 Kettlebell Swings
Row 500 meters or Airdyne x 20(m)/10(f) Calories
20 Burpees
Row 250 Meters or Airdyne x 15(m)/10(f) Calories
50 Air Squats
B. Fitness Phase:
CrossFit Tester or Team Workout
Complete the following for time as a Team of Two:
50 DB Power Snatch @ 50/25
Row 1000 Meters
40 Step Down Box jumps
Row 750 Meters
30 Hang Power Cleans @ 95/65
Row 500 Meters
20 Burpees
Row 250 Meters
50 Air Squats
C. Competition Phase:
Aerobic Power Tester + Aerobic Power Tester
AMRAP 10 Minutes of the following:
10 Squat Snatches @ 95/65
10 Chest to Bar Pull Ups
+
rest 10 minutes
+
For Time of the following:
50 Step Down Box Jumps @ 24/20
25 Burpees
50 Kettlebell Swings @ 53/35
25 Burpees
50 Wall Balls
25 Burpees
50 Double Unders
25 Burpees
Post Comments to Nutrition Page.