"Friday 5.27.2016 + Start of the CrossFit East Regional-Where to Watch + What Times"

Schedule for the Weekend

1. Saturday, May 28th, 2016: 9:00 am Lifestyle + Fitness Phase Class + Competition Phase Class

2. Sunday, May 29th, 2016: 9:00 am to 11:00 am Open Gym

3. Monday, May 30th, 2016: 9:00 am Vagabond Memorial Day Murph Workout

CLICK HERE TO WATCH TEAM VAGABOND ON FRIDAY, MAY 27TH

CLICK HERE TO SEE HEAT SCHEDULE FOR FRIDAY, MAY 27TH

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Gym Brief for the Week

1. Vagabond Next Beginners Class on June 6th:
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 CrossFit Performs “Murph” on Monday, May 30th @ 9:00 am

We will be taking part in our Third Annual Memorial Day Workout called ” Murph”. This workout is consider one of the first Hero Workouts in CrossFit, and it is a great way to honor those who have made the ultimate sacrifice to protect us and serve us during their time in the military. Click HERE to learn more information.

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3. Vagabond Annual Summer Party on Saturday, July 23rd @ Flynn Farm, start time 3:00 pm

This will be Vagabond’s Fourth Annual Summer Party. Our host will be the Flynn’s, and will be a Pool Party at their 30 acre Farm. Great Scenery, Great Farm, and Great Time.

All Vagabonds are encouraged to join, and kids are welcomed in the afternoon hours for a great time.

June Beginners

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 Hollow Holds
Rest 15 Seconds
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Conditioning Day
A. Traditional Deadlift, 3 reps moderate weight x 5 sets, rest as needed between sets.
Build up in weight in every set
B1. Banded Pull Aparts, 20 reps x 3 sets, rest 30 seconds between sets.
B2. Sorensen Hold, 35-45 seconds x 3 sets, rest 30 seconds between sets.
Scale down number if too long of a hold
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C. 4 Rounds for time of the following:
15 Burpees
12 DB Thrusters
10 Pull-Ups or Jumping Pull-Ups
B. Fitness Phase
Posterior Bending + PC Assistance/Upper Body Pull + Conditioning
A. Traditional Deadlift Speed, 2 reps x 8 sets @ 55%, rest 30 seconds between sets.
B1. Strict Weighted Pull-Ups, 2-3 reps x 3 sets, rest 60 seconds.
B2. DB Zotman Curls, 12-15 reps x 3 sets, rest 60 seconds.
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C. 3 Rounds for time of the following:
Run 400 Meters
12 Pull-Ups
21 Box Jumps
C. Competition Phase
Bending Posterior + Clean Variations + Lower Body + Single Leg/Posterior/Core + Gymnastics Fatigue
A. Squat Snatch Cluster, 1.1 x 6 sets @ 75%, rest 90 seconds.
B. Power Clean Cluster, 1.1 x 6 sets @ 75%, rest 90 seconds
C. Box Squat against bands, 10 sets x 2 reps @ 50%, every 30-45 seconds.
Women-Red to Green/Men-Green to Orange
D1. DB Reverse Lunges, 6 each leg x 3 sets, rest 45 seconds.
D2. Banded Leg Curls, 25 reps x 3 sets, rest 45 seconds.
D3. Reverse Hypers, 20 reps x 3 sets @ 25%, rest 45 seconds.
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E. AMRAP 20 Minutes of the following:
30 Wall Balls @ 20/14 lbs
20 Burpees
10 Box Jumps @ 24/20 inches
5 Muscle-Ups
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