"Vagabond Partner Workout + Vagabond Weightlifting Club"(6.1.2013)

*Saturday, June 1st Class Schedule*

9:00 am Group Class Time

10:00 am Group Class

3:00 pm Vagabond Weightlifting

*Vagabond Weightlifting on Saturday, June 1st @ 3:00 pm*

We will be running a Weightlifting Club this Saturday @ 3:00 pm. What does this entail? We will be meeting as a group of athletes at 3:00 pm, and will be running through some Olympic Lifting. All are welcome who want to lift some weights and get some practice in with the Olympic Lifts. During this hour session, it will only be weightlifting! If you want to do the Saturday Workout, then show up for the 9:00 am or 10:00 am classes. This is strictly a Weightlifting Class for Vagabonds to commune and work together on getting better in their Olympic Lifts. It will be run as a Weightlifting Session and a informal class session. All are welcome to attend and hang for the hour.

Vagabond CrossFit On Ramp Beginners Class Starts Monday, June 24th, 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, June 24th, 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 Prep Warm-Up x 7 to 10 Minutes
+
Review of Partner Workout
II. Phases Strength and Conditioning:
A. Lifestyle Phase:
CrossFit Tester/Team Workout
Teams of Three Complete the following of 12 Rounds:
Row 250 Meters
12 DB Thrusters @ 95/65
20 Burpees
*Each Partner must complete Four Rounds in Total*
B. Fitness Phase:
CrossFit Tester/Team Workout
Teams of Three Complete the following of 12 Rounds:
Row 250 Meters
12 Thrusters @ 95/65
20 Burpees
*Each Partner must complete Four Rounds in Total*
C. Competition Phase:
LP2 + LP2
4 Sets of the following:
6-10 Chest to Bar Pull Ups
20 Calorie Airdyne
Rest 6 Minutes between sets
+
rest 10 minutes
+
4 Sets of the following:
10 Heavy DB Swings
Prowler Push x 30 Meters
Rest 6 Minutes between sets
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