"Weekend Class Schedule for Vagabond"(11.2.2013)

*Weekend Class Schedule @ Vagabond*

1. Saturday, November 2nd: 9:00 am Lifestyle + Fitness Phase Class

2. Saturday, November 2nd: 10:00 am Competition Phase Class

3. Sunday, November 3rd: 9:00 am to 11:00 am Open Gym Format

4. Sunday, November 3rd: 9:00 am Vagabond Gymnastics Class

Vagabond CrossFit On Ramp Beginners Class Starts Monday, November 18th, 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.*

*We will be running Specials for our Beginners Class in November, December, and January. The cost of the Beginners will be only $99.*

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, November 18th, 2013. There are no more than 5-6  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.

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I. Dynamic and Mobility Prep Warm-Up:
Coaches Option x 7 to 10 Minutes
+
Review of Workout/Prep Partner Workout
II. Phases Strength and Conditioning:
A. Lifestyle Phase
CrossFit Tester/Team Workout
In teams of two, you and your partner will complete as many repetitions as possible with the time allotted. Each partner must complete each station three times to be completed. So Partner A will do the first 60 seconds of wall balls, while Partner B rests, and then they will switch, and partner a will rest, and partner b will do their wall balls, and so on, until each partner has gone thru each station three times.
Complete the following with your partner:
3 Rounds for each Person
60 seconds of wall balls
rest 60 seconds
60 seconds of sit ups
rest 60 seconds
60 seconds of burpees
rest 60 seconds
60 seconds of Step Down Box Jumps
rest 60 seconds
B. Fitness Phase
CrossFit Tester/Team Workout
In teams of two, you and your partner will complete as many repetitions as possible with the time allotted. Each partner must complete each station three times to be completed. So Partner A will do the first 60 seconds of wall balls, while Partner B rests, and then they will switch, and partner a will rest, and partner b will do their wall balls, and so on, until each partner has gone thru each station three times.
Complete the following with your partner:
3 Rounds for each Person
60 seconds of wall balls
rest 60 seconds
60 seconds of sit ups
rest 60 seconds
60 seconds of burpees
rest 60 seconds
60 seconds of Step Down Box Jumps
rest 60 seconds
C. Competition Phase
MAP Sets High %
5 Sets of the following:
15 Power Snatches @ 75/45
15 Calorie Airdyne
1 min rest between sets
+
7 Min rest
+
5 Sets of the following:
25 Wall Balls
15 Burpees
1 min rest between sets
+
7 Min rest
+
5 Sets of the following:
15-18 Toes to Bar
Run 200 Meters
1 min rest between sets
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