*Vagabond Schedule for the July 4th Weekend*
3. Saturday, July 5th, 2014: 9:00 am Lifestyle + Fitness Phase Class
4. Saturday, July 5th, 2014: 10:00 am Competition Phase Class
5. Sunday, July 6th, 2014: 9:00 am to 11:00 am Open Gym Format
Vagabond CrossFit On Ramp Beginners Class Starts Monday, July 14th, 2014. 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, July 14th, 2014. 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 vbcrossfit@gmail.com or call us at 508 930 8734. Classes fill up quickly, so contact us as soon as possible to reserve your spot today.
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I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 Minutes of the Zone 1 Work
+
3-5 Minutes of Foam Roll of:
Lower Back + T-Spine
+
3-5 Minutes of the following:
Row 100 Meters
5 goblet squats
5 inch worms
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Partner Workout/Community Builder
Teams of Two Complete the following:
AMRAP 30 Minutes of the following:
Run 100 Meters
12 Box Jumps
15 DB Push Press @ moderate weight
12 Burpees
Run 100 Meters
One Partner works at a time, while the other Partne rests. One Partner will finish one whole round, then the next partner will finish the next round
B. Fitness Phase
Partner Workout/Community Builder
Teams of Two Complete the following:
AMRAP 30 Minutes of the following:
Run 100 Meters
12 Box Jumps
15 DB Push Press @ moderate weight
12 Burpees
Run 100 Meters
One Partner works at a time, while the other Partne rests. One Partner will finish one whole round, then the next partner will finish the next round
C. Competition Phase
Oly Pulls + Oly Pulls + Aerobic Moderate %
4 Sets of the following @ 85%:
Run 400 Meters
3-5 Muscle Ups
8 Thrusters @ 115/75
12 Toes to Bar
8 Push Press @ 115/75
25 Airdyne Calories or 5-6 Assault Bike Calorie
Rest 4 minutes between sets
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