Schedule for the Weekend

A. Saturday, January 14th, 2017: 9:00 am Lifestyle/Fitness Phase Class
B. Saturday, January 14th, 20167: 10:00 am Competition Phase Class
C. Saturday, January 15th, 2017: 10:00 am-11:30 am Open Gym
D. Sunday, January 15th, 2017: 10:00 am Vagabond Powerlifting Class
E. Sunday, January 15th, 2017: 9:00-11:00 am Open Gym + 10:00 am Sweat Session

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Vagabond New Time Schedule starting Monday, January 2nd @ Vagabond for Open Gym 5:30 am Monday thru Friday.
We will be starting a new time slot at 530 am open gym style Monday thru Friday. The gym starting on Monday, January 2nd, will always be open at 530 am for those looking to start their workout early or to come in to stretch, mobilize, and prep for the 6:00 am class time slot. This is a good benefit for those looking to come in earlier to do the above, and also keep our popular 6:00 am class as well.
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*Gym Brief for the Week*
1. Vagabond Next Beginners Class on January 30th:
We offer our Beginners Program, which is mandatory before entering the group class and will be directed through a well organized and efficient program. The duration of the Beginners Class Program is 6 small group sessions, which will last two weeks long. We will teach you the fundamentals of our Strength and Conditioning Program to help make your transition into the classes a little easier for you within a small group setting.
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2. Kevin O’Malley Goal Setting + Lifestyle Seminar on Saturday, January 21st @ 10:30 am:
This one hour-long discussion is uniquely designed to prepare all levels of athletes for success at the gym and in their day-to-day personal life. In an inviting, open discussion format, Kevin will review the three keys of goal setting and lifestyle success: Fitness, Health and Longevity. With facts and proven steps, Kevin will zero in on these three elements and how to take realistic steps toward achieving longterm success and reaching your personal goals. Healthy choices, nutrition prep and other essential life choices are also a beneficial focus of this class. Through realistic goal setting and productive, positive lifestyle changes, Kevin will help you realize the importance how to achieve success in the gym and in life. Free Seminar for all Vagabonds and just a way to get back into a routine with the New Year.
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3. Vagabond Holiday Special for Month of January:
Starting January 1st thru January 31st, Vagabond will be offering its Annual January Special for all new members and clients to enjoy their time at Vagabond. The cost of membership will be the following for members. 2 times a week at a discounted of rate of $20 a month($139 to $119), 3 times a week at a discounted rate of $24 a month($159 to $135), and unlimited use at a discounted rate of $35 a month($189 to $154). Contact us at vbcrossfit@gmail.com to set up a free eval today.

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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3-5 Minutes of the following:
Coach Choice-Dynamic Warm-Up
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2 Sets of the following:
30 Seconds of Airdyne/Row
Rest 10 Seconds
30 Seconds of Goblet Squats
Rest 10 Seconds
30 Seconds of Kettlebell Swings
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Walking Core or Single Leg or Box Squat + Conditioning
A. High Bar Back Box Squat Parallel x 2 reps x 8 sets(65%), rest 60 seconds between sets.
Get 1rm data from August 15th for Back Squat
B1. Strict Pull-Ups, 6-8 reps x 3 sets or Negative Pull-Ups, 3-5 reps x 3 sets, rest 60 seconds.
B2. DB Zotman Curls, 10-12 reps x 3 sets, rest 60 seconds.
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C. AMRAP 15 Minutes of the following:
20 Walking Lunges(10/each leg)
15/12 Cal Row
9 No Push-Up Burpees
B. Fitness Phase
Squat or Oly Based + Conditioning
A1. High Bar Back Squat of the following, rest 60 seconds between sets.
4 reps @ 60%
4 reps @ 65%
3 reps @ 70%
3 reps @ 75%
A2. Standing Palloff Press, 10-12 reps/each way x 4 sets, rest 60 seconds between sets.
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B. AMRAP 15 Minutes of the following:
15/10 Cal Assault Bike(20/15 Cal Airdyne)
12 Box Jumps Step Down
9 Shoulder to Overhead @ 95/65 lbs
C. Competition Phase
Bending Posterior +Lower Body Squat + PC/PC + LP Sets + Zone 1 Effort Recovery
1) Clean and Jerk of the following:
60% 1.1 cluster
65% 1.1 cluster
70% 1.1 cluster
75% 1.1 cluster
2) High Bar Back Squat of the following:
10 Sets of 2 reps @ 50% of Box Squat Parallel, focus on speed, rest 30 seconds between sets.
3a) Reverse Hyper, 20 reps x 3 sets @ 25%, rest 1 minute.
3b) Barbell Good Mornings, 8 reps @ moderate weight x 3 sets, rest 1 minute.
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4) 20 seconds assault bike sprints or row sprints x 6 sets, rest 3 minutes to 3 minutes and 30 seconds between sets.
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5) 5 Sets of the following
1 Minute Cal Row
5 second transition
30 Seconds Thrusters @ 95/65 lbs
5 second transition
30 Second GHD Sit-Ups
30 Second Rest
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