*Vagabond Class Schedule for Saturday, January 19th, 2013*

9:00 am and 10:00 am Group Class

*Vagabond Gymnastics Class this Sunday, January 20th @ 9:00 am. Come work your skills and get a great Speciality Class in with Coach Heather*

*Reminder to all Vagabonds, we will  be running our Fundraiser Event for the Ellie Fund for Breast Cancer on Saturday, February 9th. We encourage everyone who is participating to donate $20 for this event. You may bring cash, and then Vagabond will donate in Vagabond’s name to the Ellie Fund. Please CLICK HERE to see more information about the Ellie Fund.*

Vagabond CrossFit On Ramp Beginners Class Starts Monday, January 28th, 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 January 28th. 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
+
Review of Team Workout
II. Phases Strength and Conditioning:
A. Lifestyle and Fitness Phase:
CrossFit Tester or Team Workout(Inspired by CJ Martin)
In Teams of Two, you and your partner will complete as many repetitions as possible with the time allowed. Each partner must complete each station three times to be completed. So Partner A will do the first 60 seconds of wall balls, while partner b rest, then they will switch, and partner a will rest, and partner b will do their wall balls, and so on, until each partner has gone through each station three times.
Complete the following with your partner:
60 seconds of wall balls
rest 60 seconds
60 seconds of sit ups
rest 60 seconds
60 seconds of barbell push press @ 75/45 or db push press
rest 60 seconds
60 seconds of Step Down Box Jumps @ 24/20
rest 60 seconds.
B. Competition Phase:
Aerobic Power Tester + Lend Multi
A. For Time of the following:
Row 1000 Meters
Airdyne 50 Calories
Burpees 30
Row 750 Meters
Airdyne 30 Calories
Burpees 20
Row 500 Meters
Airdyne 20 Calories
Burpees 10
Row 250 Meters
Airdyne 10 Calories
Burpees 5
+
rest 20 minutes or more
+
B. 2 Sets of the following @ 97%
45 Seconds of Power Cleans @ 115 lbs
45 Seconds of Repetitive Box Jumps @ 24/20
Rest 7 minutes
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