"Vagabond Partner Workout @ 9:00 am"(7.20.2013)

*Schedule for Saturday, July 20th, 2013*

1. 9:00 am Group Class Time

Vagabond CrossFit On Ramp Beginners Class Starts Monday, August 5th, 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, August 5th, 2013. There are no more than 6-8  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
+
Review of Partner Workout
II. Phases Strength and Conditioning:
A. Lifestyle Phase:
CrossFit Tester/Team Workout
Workout 1
Teams of Two Complete the following of:
Run 1 Mile or Row 2000 Meters
100 Kettlebell Swings
+
Workout 2
Teams of Two Complete the following of:
100 Burpees
100 Calorie Airdyne or Row 2000 Meters
*Team must complete Workout 1 before moving onto the Workout 2. You can partition the repetitions as needed, but must finish the 1 Mile Run first, and then move onto the 100 Kettlebell Swings. After you have completed the First Workout, you move onto the Second Workout, and must finish the 100 Burpees, before moving onto the 100 Calorie Airdyne. This is a combined effort of finishing the 1 Mile Run, 100 Kettlebell Swings, 100 Burpees, and 100 Calorie Airdyne.
B. Fitness Phase:
CrossFit Tester/Team Workout
Workout 1
Teams of Two Complete the following of:
Run 1 Mile or Row 2000 Meters
100 Kettlebell Swings
+
Workout 2
Teams of Two Complete the following of:
100 Burpees
100 Calorie Airdyne or Row 2000 Meters
*Team must complete Workout 1 before moving onto the Workout 2. You can partition the repetitions as needed, but must finish the 1 Mile Run first, and then move onto the 100 Kettlebell Swings. After you have completed the First Workout, you move onto the Second Workout, and must finish the 100 Burpees, before moving onto the 100 Calorie Airdyne. This is a combined effort of finishing the 1 Mile un, 100 Kettlebell Swings, 100 Burpees, and 100 Calorie Airdyne.
C. Competition Phase:
Low Volume % + High Volume % + Low Volume % Aerobic Sessions
4 Sets of the following @ high aerobic effort of:
30 seconds of Wall Balls
rest 30 seconds
30 seconds of Hang Power Clean @ 115 lbs/75 lbs
rest 30 seconds
30 seconds of Burpees
rest 30 seconds
+
rest 10 minutes
+
AMRAP 20 Minutes of the following:
Run 400 Meters
5 Pull Ups
10 Kettlebell Swings
5 GHD Sit Ups
+
rest 5 minutes
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