Schedule for the Weekend:

A. Saturday, January 9th, 2016: 9:00 am Lifestyle + Fitness Phase Class

B. Saturday, January 9th, 2016: 10:00 am Competition Phase Class

C. Sunday, January 10th, 2016:  8:00 am Vagabond Circuit Training Class Week 1

D. Sunday, January 10th, 2016: 9:00 am to 11:00 am Open Gym

E. Sunday, January 10th, 2016: 10:00 am Vagabond Powerlifting Class

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*Gym Brief for the Week*

1. *Vagabond Circuit Training Class Starts on Sunday, January 10th*

Attention all Vagabonds:  Announcing the installment of the Winter Vagabond Interval Training Workshop! This 8 week, one-hour long class will take place every Sunday at 8:00AM starting Sunday, January 10th. This aerobic style/sweat class which is uniquely designed to keep the body moving in short or long periods of time with rest built in between.

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2. Vagabond Next Beginners Class on January 4th and January 25th: New Year Special

Vagabond will be offering its Annual January Special for the month. All new clients and members who sign up for the Beginner Classes in January will get a discounted rate of $89 for the Introduction Class offered at Vagabond CrossFit. This could make a great gift for a loved one, friend, and or family member. Take advantage of the Holiday Season and the January Special at Vagabond.

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3. Vagabond Register for the CrossFit Opens Starting on January 14th

The 2015 CrossFit Opens was huge success for Vagabond CrossFit. We came together for 5 weeks in a row and competed, fought, and supported each other in true Vagabond style- with drive and compassion. Over 90 of us officially registered for the Games and dozens more who popped in and out each week for the workouts- record numbers for the gym. Vagabond was in the top 15 for most sign ups for affiliates in the Northeast out of around a thousand gyms. This was the second year that Vagabond had an official team for the opens made up of the Competition Phase group and they finished in the top 5 out of 400 teams in the Northeast region, making the East Regional and finishing 7th overall at the East Regional out of the 30 best teams in the Northeast and Canada East.

This year they have opened the variety and choice once again, by adding in a RX and Scaled Division for everyone to participate in a safe and effective manner. If you are doubting yourself, then stop yourself right now. This is a 5 week online competition, that is meant for each and every person to take part in and also challenge yourself for the five week period. We will meet every Saturday at 9:00 am as a group and for five weeks be there to help cheer each other thru challenging workouts, but are for meant for everyone to do.

Just another great way for each and every person to have goals to meet and to have something to look forward to every weekend for 5 weeks. Sign up Vagabonds!

SIGN UP FOR THE CROSSFIT OPENS

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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3-5 Minutes of the following:
Coach Choice
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3 Sets of the following:
20 Seconds of Burpees
Rest 10 Seconds
20 Seconds of Airdyne/Row
Rest 10 Seconds
20 Seconds of Goblet Squats
Rest 10 Seconds
II. Phases Strength and Conditioning:
A. Lifestyle Phase
High Bar Back Squat or Front Squat/Posterior Chain/Upper Body Pull + Long Conditioning
A. High Bar Back Squat, build to 1 rep max or heavy single for the day, 12 minute time limit.
B1. Weighted Bar Dip Hold @ Top Position x 15-20 seconds x 4 sets, rest 45 seconds between sets
People can scale to unweighted Bar Hold @ Top
B2. DB Seated Press on Ground, 31×1, 8-10 reps x 4 sets, rest 45 seconds between sets.
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C. AMRAP 12 Minutes of the following:
30 Second Row for Cals
12 Wall Balls or Goblet Squats
30 Second Plank Holds
B. Fitness Phase
High Bar Back Squat/Pull Assistance + Long Conditioning
A1. High Bar Back Squat, 65% x 5 reps, 70% x 5 reps, 75% x 4 reps, 80% x 3 reps, rest 1:30 between sets.(Total 4 Sets)
A2. DB Powell Raises, 30×1, 8/each arm x 4 sets, rest 1:30 between sets.
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B. AMRAP 18 Minutes of the following:
20 Wall Balls
15 Box Jumps
30 Second Airdyne/Assault Bike
20 Wall Balls
15 Box Jumps
30 Second Airdyne/Assault Bike
C. Competition Phase
High Bar Back Squat % + High Bar Back Squat Heavy + Power Snatch + High Hang Clean + Clean Pull + Lactate Sets(Interval Sets) 45-40-35-30-25-20 for time domains airdyne/assault-touches of lactate training for mono work
A. High Bar Back Squat, 3 sets of 1 @ 70%, rest 2 minutes between sets.(Warm-Up)
B. High Bar Back Squat, heavy single with 3 second pause, high intensity, low volume, few sets.
C. Power Snatch, 70% x 2 reps x 6 sets, rest 1:30 between sets.
D. High Hang Clean, 2 reps x 5 sets @ 80%, rest 1:30 between sets.
Percentage Based off your best 1rm Power Clean
E. Clean Pull, 93% x 3 reps, 98% x 3 reps, 103% x 3 reps, 85% x 3 reps, rest 2 minutes between sets.(4 Total Sets)
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F. Assault/Airdyne Sprints or Row Sprints: Athlete Choice
30 Seconds, rest 3 minutes and 30 seconds between sets -Recover
x 5 sets
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Rest 5-8 Minutes
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Assault/Airdyne Sprints or Row Sprints: Athlete Choice
30 Seconds, rest 3 minutes and 30 seconds between sets-Recover
x 5 sets
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