*Vagabond Class Schedule for Saturday, October 13th, 2012*
9:00 am Partner/Team Workout
*Vagabond CrossFit On Ramp Beginners Class Starts Monday, November 5th, 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 November 5th. 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.
Front Lean Rest
I. Dynamic and Mobility Prep Warm-Up:
Coaches Option x 7 to 10 Minutes
+
Review Partner Workout
II. Lifestyle Phases Strength and Conditioning:
A. Fitness and Lifestyle Phase:
CrossFit Tester Partner Workout
5 Rounds for time of the following:
One Partner Working at a time during this workout, and just finish all repetitions between you both. Once you finish the first round of all movements and repetitions, move onto the next round. So you have to complete 50 kettlebell swings in total, 40 box jumps in total, 30 sit ups, and 800 meter run as a team and this equals one round.
50 Kettlebell Swings
40 Box Jumps
30 Sit-Ups
Run 800 Meters
B. Competition Phase:
MAP Sessions: 3 sets of 5-8 minutes of work + 10 mins of rest
5 Rounds for time of:
8 Burpees
8 step down box jumps
8 thrusters @ 75/55
+
rest 10 minutes
+
21-15-9 of:
Overhead Squats @ 75/55
Row 250 meters
+
rest 10 minutes
+
10-9-8-7-6-5-4-3-2-1 of:”
GHD Sit-Ups
Pull Ups
Run 100 Meters
Post Results to Comments.