"Vagabond Yoga Class + Next Beginners Class at Vagabond"(3.5.2014)

*Vagabond Yoga Class on Wednesday, March 5th, 2014 @ 7:35 pm.*

Vagabond CrossFit On Ramp Beginners Class Starts Monday, March 10th, 2014. 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, March 10th, 2014. 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
Competition Phase Prep
Sots Press
Handstand Walking
Butterfly Pull Ups(no more than 5 at a time)
90 Degree Quad Stretch(2 minutes/each leg)
Lifestyle + Fitness Phase Prep
3 minutes of z1 work
3-5 minutes of mobility work
*ankles, hips, t-spine
3-5 minutes of workout prep
good mornings x 5 rep
double unders x 10 reps
push ups x 3 reps
air squats x 5 rep
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Squat CP/Upper Body Pull + Upper Body Push/Core + Lactate Training
A1. Front Squats 5 reps x 4 sets, rest 1 minute.
A2. DB External Rotations, 8-10 reps/each x 4 sets, rest 1 minute.
B. Barbell Strict Press, 5 reps x 3 sets, rest 1:30 between sets.
C. For Time of the following: Go Hard!
Row 500 Meters @ 95%
25 Burpees: Open Hips Fully
B. Fitness Phase
Squat CP + Upper Body Push/Upper Body Pull + Lactate Training
A1. High Bar Back Squat, @ 65%, 3 reps x 4 sets, rest 45 seconds.
A2. DB Bent Over Row @ 31×1, 6-8 reps x 4 sets Heavy, rest 45 seconds.
A3. AMRAP Ring Push Ups, 25 seconds x 4 sets, rest 45 seconds.
Scale to regular Push Ups
B. For Time of the following: Go Hard!
50 Calories on Airdyne(Men)/40 Calories on Airdyne(Women)
25 Burpees: Opens Hip Fully
C. Competition Phase
Snatch Moderate + Power Clean + Jerk Moderate + Zone 1 Cyclical Work
A. Above Knee Squat Snatch, 1 rep on the minute, every minute x 10 minutes.
B. Power Clean and Split Jerk Cluster, 1.1.1 x 5 sets, rest as needed between sets.
C. 20-25 Minutes of Zone 1 Work Airdyne
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