"Friday 3.10.2017"

*Gym Brief for the Week*
1. Vagabond Next Beginners Class on March 13th:
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. 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!
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3. Vagabond Facebook Check-In Contest Thru Whole CrossFit Opens:
We will be doing our Facebook Check-In Contest again during the CrossFit Opens. Check in throughout the week with hashtags #vagabond or #vbc and we will pick a random winner every week. At the end of the competition, we will pick a winner for the grand prize for a Free Month Membership.
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4. Vagabond Opens Post Celebration on Saturday, April 1st @ 7:00 pm
We will be doing our annual Vagabond Post Opens Celebration at the Stoneforge Grille in Easton. All Vagabonds are encouraged to attend and join in the festivities to celebrate the end of another great Opens Season and the 5 weeks of online competing. Please join us after 7 pm to kick back, relax, and have a good time.

Dave Martin

I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
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3-5 minutes of coach option
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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
Bending Posterior + PC/Core + Conditioning
A. Traditional Deadlift, 1-2 reps x 5 sets, rest 60-90 seconds between sets.
B1. Banded Leg Curls, 20 reps x 2 sets, rest 45 seconds between sets.
B2. Standing Pallof Press, 12 reps/each way x 2 sets, rest 45 seconds between sets.
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C. AMRAP 12 Minutes of the following:
8/5 Calorie Assault Bike(10/8 Calorie Airdyne)
12 Kettlebell Swings
8/5 Calorie Assault Bike(10/8 Calorie Airdyne)
6 Burpees
B. Fitness Phase
Oly Based + Conditioning
A1. High Bar Back Squats, 4-5 reps x 4 sets, rest 1 minute between sets.
Use 55-65% of 1RM: February 17th
A2. Deadbug Variation, 10-12 reps/each leg x 4 sets, rest 1 minute between sets.
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B. AMRAP 12 Minutes of the following:
Run 100 Meters or Row 150 Meters
12 Wall Balls
Run 100 Meters or Row 150 Meters
6 Burpees
C. Competition Phase
CrossFit Opens 17.3 Workout
Notes will be posted before each workout for advice and how to approach workout. We will program each Opens Workout twice, on Friday + Monday. This will allow you to recover for 48 hours plus, and also give you a chance to feel it out on Friday, and then get at it on Monday for full effort.
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