"Weekend Class Schedule for Labor Day Weekend"(8.31.2013)

*Schedule for Labor Day Weekend*

1. Saturday, August 31st : 9:00 am Lifestyle + Fitness Class + Competition Phase

*There will be no 10:00 am Competition Phase Class this weekend*

2. Sunday, September 1st: 9:00 am to 11:00 am Open Gym Format(No Speciality Classes)

3. Monday, September 2nd Labor Day: 9:00 am Class Only

Vagabond CrossFit On Ramp Beginners Class Starts Monday, September 16th, 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, September 16th, 2013. There are no more than 5-7  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.

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I. Dynamic and Mobility Prep Warm-Up:
Coaches Option x 7 to 10 Minutes
+
Review of Workout + Prep Work
II. Phases Strength and Conditioning
A. Lifestyle Phase
Team Workout/CrossFit Testers
Teams of Two Complete the following of:
1. First: Complete 2400 Meters of Running as a Team
Once you finish the 2400 Meters of Running as Team, you may move onto the second portion of the Workout
2. Second: 200 Air Squats(Person Resting will hold a plank position)
Once you finish the 200 Air Squats as a Team, you may move onto the third portion of the Workout
3. Third: 100 Burpees(Person Resting will hold a KB in the Rack Position)
B. Fitness Phase
Team Workout/CrossFit Testers
Teams of Two Complete the following of:
1. First: Complete 2400 Meters of Running as a Team
Once you finish the 2400 Meters of Running as Team, you may move onto the second portion of the Workout
2. Second: 200 Air Squats(Person Resting will hold a plank position)
Once you finish the 200 Air Squats as a Team, you may onto the third portion of the Workout
3. Third: 100 Burpees(Person Resting will hold a KB in the Rack Position)
C. Competition Phase
Lactate Tester + Running MAP Based
A. For Time of the following:
Row 250 Meters
15 Kettlebell Swings @ 70/53
20 Burpees
15 Kettlebell Swings @ 70/53
Row 250 Meters
+
Rest as Needed
+
B. AMRAP 20 Minutes of the following @ 75%:
Run 400 Meters
10 Hand Release Push Ups
30 Double Unders
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