*Schedule for Saturday, August 3rd, 2013*

1. 9:00 am Group Class Workout

Vagabond CrossFit On Ramp Beginners Class Starts Monday, August 26th, 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, August 26th, 2013. There are no more than 5-7  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.

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 Partner Workout
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Teams of Two Complete the following:
Row 2000 Meters or Airdyne 100 Calories
Burpees 50 repetitions
Run 1600 Meters
Thrusters 50 repetitions
Row 2000 Meters or Airdyne 100 Calories
Burpees 50 repetitions
The Team will break up the repetitions as needed. They first must finish movement before moving onto the next movement. So, they start with 2000 meter row or 100 calorie airdyne, and once they finish that, they can move onto the Burpees, once they finish total of 50 burpees, then they move onto running, and so on. The repetitions will be a combined effort, so as team they will 2000 meter of rowing, then 50 burpees, then 1600 meter of running, 50 thrusters, and so on.
B. Fitness Phase
Teams of Two Complete the following:
Row 2000 Meters or Airdyne 100 Calories
Burpees 50 repetitions
Run 1600 Meters
Thrusters 50 repetitions
Row 2000 Meters or Airdyne 100 Calories
Burpees 50 repetitions
The Team will break up the repetitions as needed. They first must finish movement before moving onto the next movement. So, they start with 2000 meter row or 100 calorie airdyne, and once they finish that, they can move onto the Burpees, once they finish total of 50 burpees, then they move onto running, and so on. The repetitions will be a combined effort, so as team they will 2000 meter of rowing, then 50 burpees, then 1600 meter of running, 50 thrusters, and so on.
C. Competition Phase
High Volume % + Low Volume %
3 Sets of the following @ High Aerobic Effort:
30 seconds of Power Cleans @ 135/95
rest 30 seconds
60 seconds Lateral Burpees
rest 60 seconds
90 seconds of Wall Balls
rest 90 seconds
+
rest 10 minutes
+
AMRAP 15 Minutes of the following:
Run 200 Meters
10 Kettlebell Swings
5 Burpee Pull Ups
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