"Vagabond Team Workout for All @ 9:00 am and 3:00 pm Vagabond Weightlifting"(6.8.2013)

*Vagabond Class Schedule for Saturday, June 8th, 2013*

1. 9:00 am Group Class Time

2. 3:00 pm Vagabond Weightlifting Class

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 Option x 7 to 10 Minutes
+
Review of Vagabond Partner Workout
II. Phases Strength and Conditioning:
A. Lifestyle and Fitness Phase:
CrossFit Tester/Team Workout
AMRAP 30 Minutes of the following:
5 Push Ups
10 Kettlebell Swings
15 Air Squats
Row 250 Meters or Airdyne 25 Calories
Partners will alternate rounds, and garner as many rounds as possible in 30 Minutes.
B. Competition Phase:
2 Sets of the following:
15 Burpees
15 Toes to Bar
15 Box Jumps
15 Power Snatches
15 Burpees
15 Toes to Bar
15 Box Jumps
Rest 6 Minutes between sets
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