"Friday 2.3.2017"

*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 19th, 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!


I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
3-5 minutes of coach option
3 Sets of the following of Coach Run Warm-Up:
15 Seconds of Burpees
Rest 15 Seconds
30 Seconds of Airdyne
Rest 15 Seconds
15 Seconds of Plank Holds
Rest 15 Seconds
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Walking Core or Single Leg or Box Squat + Conditioning
A. High Bar Back Squat, 6-8 reps x 3 sets, rest 1 minute between sets.
Go up in weight every set, start moderate-Last week 7-9 reps
Get 1rm data from August 15th for Back Squat
B1. Banded Leg Curls, 20 reps x 2 sets, rest 45 seconds between sets.
B2. Tall Kneeling Double Arm Curl to DB Press, 10-12 reps x 2 sets, rest 45 seconds.
C. AMRAP 8 Minutes of the following @ Aerobic Effort:
10 Ball Slams
8 Walking Lunges(4/each leg)
6 Cal Row
4 Push-Ups(Scale to Box Push-Ups)
Rest 2 Minutes
AMRAP 8 Minutes of the following @ Aerobic Effort:
12 Sit-Ups
10 Air Squats
8 Cal Row
6 Ball Slams
B. Fitness Phase
Squat or Oly Based + Conditioning
A. High Bar Back Squat of the following, rest 60 seconds between sets.
2 reps @ 75%
1 rep @ 80%
2 reps @ 85%
1 rep @ 80%
B1. Single Leg DB Romanian Deadlift, 8-10 reps/each leg x 2 sets, rest 45 seconds.
People can use Dumbbells or can use Functional Trainer Cable
B2. Back Extensions, 12-15 reps x 2 sets, rest 45 seconds.
C. AMRAP 8 Minutes of the following @ Aerobic Effort:
12 Russian KBS
10 Sit-Ups
20 Second Assault/Airdyne
6 Push-Ups(Scale to Box Push-Ups)
Rest 2 Minutes
AMRAP 8 Minutes of the following @ Aerobic Effort:
12 Sit-Ups
10 Goblet Squats
20 Second Assault/Airdyne
6 Russian KBS
C. Competition Phase
Bending Posterior +Lower Body Squat + PC/PC + LP Sets + Zone 1 Effort Recovery
1) Clean and Jerk of the following:
60% x 1.1 rep
65% x 1.1 rep
70% x 1.1 rep
75% x 1.1 rep
80% x 1.1 rep
90% x 1.1 rep
2)Clean Complex Pulls: High Hang Clean Pull(1 rep) + Mid Thigh Pause Clean Pull(1 rep) Below Knee Pause Clean Pull(1 rep) @ 75% x 4 sets, rest as needed between sets.
3) High Bar Back Squat of the following:
8 Sets of 3 reps @ 55% of Box Squat, focus on speed, rest 30 seconds between sets.
4) CrossFit Opens Style Tester:
AMRAP 15 Minutes of the following: Finish as much as you can or get thru whole repetitions, and start over again: “Have Fun”
30-25-20-15-10-5 of the following:
Thrusters @ 85/55 lbs
21-18-15-12-9-6 of the following:
Chest to Bar Pull-Ups
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