"Vagabond Saturday Special: Lifestyle/Fitness @ 9 am + Competition @ 10 am"(12.28.2013)

*Schedule for Vagabond Weekend Classes*

1. Saturday, December 28th: 9 am Lifestyle + Fitness Phase Class

2. Saturday, December 28th: 10 am Competition Phase Class

3. Sunday, December 29th: 9 am to 11 am Open Gym Format + No Speciality Classes

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Vagabond CrossFit On Ramp Beginners Class Starts Monday, January 6th, 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 6th, 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 z1 work
+
3-5 minutes of mobility work
*ankles,hips, t-spine
+
3-5minutes of workout prep
goblet squats x 5 reps
lunge step x 10 steps in total
face pulls x 5 reps
100m run
II. Phases Strength and Conditioning:
A. Lifestyle Phase
CrossFit Tester/Team Workout
Teams of Two Complete the following of:
First Series
60 Kettlebell Swings
60 Burpees
60 Box Jumps
100 Calorie Airdyne(Sub 2000 Meters Row)
60 Wall Balls(Goblet Squats Sub)
60 Sit Ups
60 DB Push Press @ Moderate Weight
+
Seconds Series
30 Kettlebell Swings
30 Burpees
30 Box Jumps
60 Calorie Airdyne(1000 Meter Row Sub)
30 Wall Balls(Goblet Squats Sub)
30 Sit Ups
30 DB Push Press @ Moderate Weight
Partition the Reps as Needed, but you must finish all the reps before moving onto the next movement.
B. Fitness Phase
CrossFit Tester/Team Workout
Teams of Two Complete the following of:
First Series
60 Kettlebell Swings
60 Burpees
60 Box Jumps
100 Calorie Airdyne(Sub 2000 Meters Row)
60 Wall Balls
60 Knees to Elbows(Scale to Sit Ups)
60 Barbell Push Press
+
Seconds Series
30 Kettlebell Swings
30 Burpees
30 Box Jumps
60 Calorie Airdyne(1000 Meter Row Sub)
30 Wall Balls(Goblet Squats Sub)
30 Knees to Elbows(Scale to Sit Ups)
30 Barbell Push Press
Partition the Reps as Needed, but you must finish all the reps before moving onto the next movement.
C. Competition Phase
MAP Multi Sets
12 Minute AMRAP of the following:
10 Deadlifts @ 185 lbs/135 lbs
10 Toes to Bar
10 Burpees
+
Rest 6 Minutes
+
12 Minute AMRAP of the following:
3 Power Cleans @ 225 lbs/155 lbs
5 Depth Handstand Push Ups
Row 200 Meters
+
Rest 12 Minutes-15 Minutes
+
On the Minute, Every Minute x 15 Minutes of the following:
1 Heavy Snatch or Clean on the Minute, Every Minute.
Athletes Choice for Movement they want to choose.
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