*Vagabond CrossFit On Ramp Beginners Class Starts Monday, July 30th,  2012. Contact us for more information and to sign up.*

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 July 9th . There are no more than 6-9 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.

*Vagabond Yoga Class this Week*

Vagabond Yoga will be switched from Sunday to a new schedule on Wednesday Nights. After some high demands and people wanting to attend the Yoga Class, we have switched the Yoga Class to Wednesday Night @ 7:30 pm. This is just like our other Speciality Classes, where it is included in your membership. If you do not have a Yoga Mat, you can rent one from Vagabond for only $2. So, put it on your calendar, Wednesday, July 11th @ 7:30 pm.

I. Dynamic and Mobility Prep Warm-Up:
5 minutes of movement prep work
+
2 rounds of
wall squats x 5
wall angels x 10
handstand progressions (kick ups, holds, walks… for those who can… handstand push ups)
hollow rock x 20
II. Lifestyle Phases Strength and Conditioning:
A. Fitness Phase: Level 1 and Level 2
A. Deadlift, 10 sets of 2 @ 55% on the minute every minute. Concentrate on speed of the movement.
B. Seated DB Press @ 30×1, 3 sets of 4-6 reps, rest 2 minutes. No back support.
C. Barbell good mornings @ 50×1, 3 sets of 6-8 reps, take these from the rack, rest 2 minutes.
D. 4 sets of the following:
10 tough goblet squats, go heavy with these, kettlebell or dumbbells.
Sprint 150 meters
Rest 4 minutes between sets.
E. Core Assistance x 50 sit ups, any variation.
B. Competition Phase:
A. 3 position hang power snatch, pause 1 second at each, high hang, mid thigh, above knee, 1.1.1 x 5 sets, rest 2 minutes. Keep fast and tight
B. power clean x 3 reps + 1 jerk x 5 sets @ 80%, rest 3 minutes.
C. Back Squat, 3 sets of 3-4 reps @ 30×1, rest 2 minutes.
D. GHD raises, 4 sets of 12-15 reps, rest 2 minutes.
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