"Weekend Class Schedule + Saturday 9 am Group Class + 10 am Competition Phase Class"(10.5.2013)

*Weekend Class Schedule @ Vagabond CrossFit*

1. Saturday, October 5th: 9:00 am Lifestyle + Fitness Phase Class

2. Saturday, October 5th: 10:00 am Competition Phase Class

3. Sunday, October 6th: 9:00 am to 11:00 am Open Gym

4. Sunday, October 6th: 9:00 am Vagabond Gymnastics Class.

Vagabond CrossFit On Ramp Beginners Class Starts Monday, October 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 Monday, October 28th, 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 Partner Workout
+
Skill + Drill Time for 10-15 Minutes with your Partner
II. Phases Strength and Conditioning:
A. Lifestyle Phase
CrossFit Tester/Team Workout
Teams of Two Complete the following:
10 Minute Max 200 Meter Runs or Airdyne Calories x 15 Calories
+
Rest 2 Minutes
+
10 Minute Max Row Meters(Switch off every 30 seconds)
+
Rest 2 Minutes
+
10 Minute AMRAP of the following:
10 Step Down Box Jumps or Step Ups(Depending on Coach’s Discretion)
10 Burpees
+
Done!
One Partner works at a time during all 10 Minute Workouts
B. Fitness Phase
CrossFit Tester/Team Workout
Teams of Two Complete the following:
10 Minute Max 200 Meter Runs or Airdyne Calories x 20 Calories
+
Rest 2 Minutes
+
10 Minute Max Row Meters(Switch off every 30 seconds)
+
Rest 2 Minutes
+
10 Minute AMRAP of the following:
10 Step Down Box Jumps or Step Ups(Depending on Coach’s Discretion)
10 Burpees
+
Done!
One Partner works at a time during all 10 Minute Workouts
C. Competition Phase
Lactate Tester + Running MAP Based
For Time of the following:
15 Burpees
30 Thrusters @ 75 lbs/45 lbs
15 Burpees
+
Rest as Needed
+
5 Rounds for Quality of:
Run 400 Meters
50 Double Unders
15 Hand Release Push Ups
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