"Friday 2.17.2017 + Sign up for the CrossFit Opens Last Week"

*Gym Brief for the Week*
1. Vagabond Next Beginners Class on February 20th:
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.
2. Vagabond Register for the CrossFit Opens Starting in January/February Now:
The 2016 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 28th 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!
3. Vagabond Circuit Training Class Starts on Sunday, March 5th, 2017 @ 8:00 am:
We will be starting our Spring Circuit Training Class on Sunday, March 5th, which meets every Sunday at 8 am for a 6 week span. The cost of the class is only $80 for Vagabond Members for the 6 weeks, and allows you to get a great workout in on Sunday at 8 am. It also allows you to try something different, compared to Group Classes and Speciality Classes. Limited this class to 15 people. Please see Kevin to reserve spot today.
4. Vagabond Special Bring a Friend Day on Sunday, March 26th, 2017:
Vagabond will be offering a special Bring a Friend Day for all family, friends, and those who are interested in our programs. This will be a special class for all current Vagabond Members and those who they bring for the class. The class is free, and will be class oriented and run by a coach. Bring Anyone You Wish to come try out Vagabond!

Vagabond CrossFit Opens 2017

I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
3-5 minutes of dynamic prep movement:
3-5 minutes of the following:
airdyne 20 seconds
5 face pulls
row 100 meter
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Bending Posterior + PC/Core + Conditioning
A. Traditional Deadlift or Sumo Deadlift, 3 reps x 8 sets @ 50% or moderate weight, rest 30 seconds between sets.
B1. Side Bridges, 30 seconds.each side x 2 sets, rest 45 seconds.
B2. Deadbug Variation, 10-12 reps/each way x 2 sets, rest 45 seconds.
C. 15 Minutes on the Clock:
15/11 Cal Row
12 Goblet Squats
9 DB Push Press
6 Sit-Ups
B. Fitness Phase
Squat or Oly Based + Conditioning
A. High Bar Back Squat of the following, rest 2 minutes between each set, make sure resting full amount.
2 reps @ 65%
1 rep @ 70%
2 reps @ 75%
1 rep @ 80%
2 reps @ 85%
1 rep @ go for heavy single or 1 rep max if feel good.
B. 15 Minutes on the Clock:
25 Double Unders(50 Single Unders)
12 Wall Balls
9 Sit-Ups
6 Shoulder to Overhead @ 95/65 lbs
C. Competition Phase
Bending Posterior +Lower Body Squat + PC/PC + LP Sets + Zone 1 Effort Recovery
1) Clean + Jerk of the following:
60% x 1.1.1
65% x 1.1.1
70% x 1.1.1
2) Clean Deadlift, 80%, 3 reps x 3 sets @ moderate weight..
3) High Bar Box Squat of the following:
10 sets of 2 reps @ 50%, rest 30 seconds between sets.
4) Opens Variation Tester: Weight @ 115/75 lbs
13.2 Opens Workout
AMRAP 10 Minutes of:
5 Shoulder to Overhead
10 Deadlifts
15 Box Jumps @ 24/20 inches
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