"Bring A Friend Day + Schedule for VBC Weekend"(7.25.2014)

*Vagabond Bring a Friend Day on Saturday, July 26th @ 9:00 am*

You’re invited to experience Vagabond CrossFit on Saturday July 26th at 9:00 AM for a FREE introductory class. This event is open to all in the community regardless of your fitness level. If you’re interested in trying Vagabond, seeing what all the buzz is about or simply in the mood for a great workout, please join us for this fun and informative event!

Vagabond CrossFit is a fitness community located in Easton, MA that is dedicated to ongoing achievement of health and fitness goals. Vagabond is a place of strength and conditioning that will enhance one’s life through sport, fitness and support. Through a well thought out program, Vagabond will put you on the right track for sport, fitness, or simply a healthy lifestyle.

*Vagabond Schedule for the Weekend*

1. Saturday, July 26th: 9:00 am Bring a Friend Day(Lifestyle/Fitness Phase)

2. Saturday, July 26th: 10:00 am Competition Phase Class

3. Sunday, July 27th: 8:00 am Vagabond Circuit Training

4. Sunday, July 27th: 9:00 am to 11:00 am Open Gym

5. Sunday, July 27th: 10:00 am Vagabond Powerlifting Class


I. Dynamic and Mobility Prep Warm-Up:
3 Minutes of Zone 1 Work
3-5 Minutes of the following:
Hip Mobility + Shoulder Mobility
4-6 Minutes of the following:
Row 100 Meters
Run 100 Meters
10 Goblet Squats @ 30×1
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Bend Speed + PC/PC + Core + Quick Hitter Aerobic
A. Deadlift, 80%, 2 reps x 5 sets, rest 1:30 between sets.
People who have hip hinging issues, must perform KB Deadlifts and practice pushing butt and hips back, 10-12 reps x 5 sets
B1. DB Good Mornings @ 40×1, 8 reps x 4 sets, rest 60 seconds.
B2. Back Extensions @ 30×1, 10 reps x 4 sets, rest 90 seconds.
C. For 10 Minutes Complete the following: Every 2 Minutes Complete:
Run 100 Meters or Airdyne 12-15 Calories(Depending if male or female)
7-10 DB Push Press
In remaining time, rest with what is left in the two minutes. Start every two minutes.
B. Fitness Phase
Weighted Pull-Up/Curl + LP2 + LP2
A1. Weighted Supinated Pull Up, 2-3 reps x 3 sets, rest 1:30 between sets.
A2. DB Zotman Curls @ 40×1, 8-10 reps x 3 sets, rest 1:30 between sets.
B. 5 sets of the following:
10 touch n go power cleans hang position @ 95/65 lbs
25 second airdyne/assault bike
Rest 3 minutes and 30 seconds between sets
C. Competition Phase
Clean Intense + Front Squat Intense + Back Squat Moderate + Upper Body Pull/Upper Body Push + Muscle Up/Chest to Bar Focs
A. Mid Thigh Squat Clean x 2 reps + Below Knee Squat Clean x 1 rep x 4 sets, rest 2 minutes between sets—work up in weight—no dropping—grip strength
B. Front Squat @ 85%, 1 rep x 6 sets, rest 2-3 minutes between sets.
C. High Bar Back Squat @ 55%, 2 reps x 5 sets @ 32×2, rest 2 minutes between sets.
Iso Hold + Speed out of Bottom
D. 5 Sets of the following @ all out effort:
22-25 Calorie Airdyne @ all out effort, rest 3 minutes and 30 seconds to 4 minutes and 30 seconds rest time.
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