"Vagabond Partner Workout + New Beginners Class at Vagabond"(1.11.2013)

*Schedule for Saturday, January 11th, 2013*

1. 9:00 am Group Class: Lifestyle + Fitness Phase

2. 10:00 am Group Class: Competition Phase

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Vagabond CrossFit On Ramp Beginners Class Starts Monday, January 27th, 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.*

*We will be running Specials for our Beginners Class in January. The cost of the Beginners will be only $99.*

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, January 27th, 2013. There are no more than 5-6  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.

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I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 Minutes of Zone 1 Work
+
3-5 Minutes of Dynamic Group Prep
+
3-5 Minutes of Group Stretching
II. Phases Strength and Conditioning:
A. Lifestyle Phase
CrossFit Tester/Team Workout
Teams of Two will complete the following:
One member of the team will work at one time. Partner 1 will complete the first round, then Partner 2 will complete the second round, and continue this fashion until all 8 rounds are completed. Each member of the team must complete 4 rounds of the following workout.
8 Rounds of the following:
Row 500 Meters or Airdyne 40 Calories Men/35 Calories Women
20 Burpees
25 Sit Partner Sit Ups
B. Fitness Phase
CrossFit Tester/Team Workout
Teams of Two will complete the following:
One member of the team will work at one time. Partner 1 will complete the first round, then Partner 2 will complete the second round, and continue this fashion until all 8 rounds are completed. Each member of the team must complete 4 rounds of the following workout.
8 Rounds of the following:
Row 500 Meters or Airdyne 40 Calories Men/35 Calories Women
20 Burpees
25 Sit Partner Sit Ups
C. Competition Phase
CrossFit Testers/MAP Scenarios
3 Rounds for time of the following:
20 Kettlebell Swings
20 Step Down Box Jumps
+
Rest 8 Minutes
+
3 Rounds for time of the following:
20 Pull Ups
20 Hand Release Burpees
+
Rest 8 Minutes
+
For Time of the following:
Row 250 Meters
50 Wall Balls
Row 250 Meters
50 Wall Balls
Row 250 Meters
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