"Friday 3.24.2017"

*Gym Brief for the Week*
1. Vagabond Next Beginners Class on April 3rd:
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 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!
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.
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.


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 goblet squats
row 20 seconds
5 push-ups or scaled push-ups
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Bending Posterior + PC/Core + Conditioning
A. Sumo Deadlift, build to 1 rep max or heavy single, 10 minute time limit.
Compare to October 14th, 2016 + December 1st, 2016
B. AMRAP 20 Minutes of the following:
10 Goblet Squats
10 Ball Slams
10 Cal Assault Bike(15 Cal Airdyne)
10 DB Strict Presses
10 Box Step-Ups
B. Fitness Phase
Oly Based + Conditioning
A. High Bar Back Squats, 2-3 reps x 5 sets, rest 1 minute between sets.
Use 80-85% of 1RM: February 17th
B. AMRAP 20 Minutes of the following:
20 Wall Balls
15 Pull-Ups or Jumping Pull-Ups
5 Cal Row
10 DB Strict Presses
5 Cal Row
C. Competition Phase
CrossFit Opens 17.5 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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