*Saturday, December 1st, 2012 Class Schedule*

1. Group Class @ 9:00 am

2. Free Intro/Assessment Class @ 10:00 am(All are Welcome to attend)

*Winners of the Vagabond No Grain Challenge will be announced next Monday, December 3rd*

*Vagabond of the Month for November. Congrats to Artika W. and check her Bio HERE.

Vagabond CrossFit On Ramp Beginners Class Starts Monday, December 10th, 2012. 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 December 10th. 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. Claases 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 VB Team Workout
II. Phases Strength and Conditioning:
A. Lifestyle and Fitness Phase:
CrossFit Tester(Team Workout)
In teams of two for the Vagabond Workout:
You must complete each 5 rounds for a total of 10 rounds for the workout of:
10 Deadlifts @ 225/135, 165/105, 135/85
250 Meters Row, Run 200 Meters, or Airdyne x 45 seconds
10 Burpees
*Partners switch off every round*
B. Competition Phase:
2-3 sets x 6-10 minutes Aerobic Testers
A. 5 Sets of the following @ 90% effort:
2 Minutes of the following:
5 Chest to Bar Pull Ups
20 Double Unders
Rest 1:00 minute between sets
+
Rest 10 Minutes
+
B. 5 Sets of the following @ 90% effort:
2 Minutes of the following:
5 Ring Dips
7 Step Down Box Jumps @ 30/24
Rest 1:00 minute between sets
+
Rest 10 Minutes
+
C. AMRAP 6 Minutes of the following:
Run 800 Meters
Remaining time complete as many Burpee Pull Ups as Possible
Post Results to Comments.