*Vagabond Yoga Class on Wednesday @ 7:35 pm*

*Regular Scheduled Classes are Back for the remainder of the Week*

Vagabond CrossFit On Ramp Beginners Class Starts Monday, January 28th, 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 January 28th. 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. 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:
5 – 7 minutes of movement prep
*ankles, thoracic ext., adductors
+
4-5 minutes of
row 150 meters
back ext x 5
kb swing x 5
waiters walk x 10 meters(both ways)
II. Phases Strength and Conditioning:
A. Lifestyle Phase:
Squat Intense + Single Leg/Upper Body Push Cond + 3-5 minute Burner
A. High Bar Back Squat @ 20×1, 3-4 reps x 3 sets, rest 2 minutes.
B1. DB Russian Step Ups @ 11×1, 10-12 reps x 3 sets, rest 1 minute.
B2. DB Strict Press @ 30×0, 8-10 reps x 3 sets, rest 1 minute.
C. 3 Minutes of Burpees(Compare to November 14th, 2012)
B. Fitness Phase:
Bend + Push/Jump Battery + Row Tester
A. Deadlift @ 30×1, 10 sets of 2 @ 50%, rest 30 seconds.
Get numbers from July 23rd, 2012
B1. Close Grip Bench Press @ 20×1, 2 tough reps x 5 sets, rest 30 seconds.
B2. Standing Broad Jump x 3 attempts x 5 sets, rest 1 minute.
C. Row 500 Meters for Time Trial.
C. Competition Phase:
MAP High %: 10 minutes/5 minutes off x 1 block
10 Minutes of the following @ 80%:
10 Pull Ups
10 Step Down Box Jumps @ 30 inches/24 inches
21 Cal Airdyne
Rest 5 minutes
10 Minutes of the following @ 80%:
10 Kettlebell Swings
10 GHD Sit Ups
14 Cal Row
Rest 5 minutes
10 Minutes of the following @ 80%:
Run 400 Meters
12 Wall Balls
Post Results to Nutrition Page.