Line of Vagabonds....

*A. Vagabond On Ramp Program will start its next session on Monday, February 6. Our class times will be 10:30 am or 7:30 pm, and will run on Monday, Tuesday, and Thursday for two weeks. If you are interested in taking part in our Beginner’s Class, please contact us at [email protected] to set up your free consulation and assessement here at Vagabond CrossFit.*

*B. The CrossFit Opens are upon us, and the registration link is ready to be used. I am calling all Vagabonds to sign up and represent the gym during this 5 week long competition. All workouts will be held at Vagabond on Saturday’s, so either way you will be doing the workouts in the meanwhile. Please sign up and represent your gym, no matter what your physical capabilities are at this time. We want to represent the gym as ONE UNIT, so get on the crossfit games website, and sign up!

Click HERE to visit and sign up for the CrossFit Opens.

I. Dynamic and Mobility Prep Warm-Up:
3-5 minutes of dynamic work
+
2 rounds of
wall angelsx 5
wall squats x 5
single unders x 30 reps
II. Lifestyle Phases Strength and Conditioning:
*We expect everyone to come in for Fitness Phase for this type of workout, it is a good learning experience, and also how to perform the movements the correct way. These are the days, you should want to come in, and understand our style of training and see the benefits that you can receive from it.*
A. Fitness Phase: Level 1 and Level 2
A. Deadlift @ 31×1 x 5 x5, rest 2:00 minutes
B. Bench Press @ 30×1, 5,4,3,2,1, rest 2:00 minutes
C. Row Sprints, 25 second max effort x 4 sets x 90 seconds rest
D. Handstand Skill Practice x 10 minutes
B. Competition Phase:
A. 15-12-9 of: Compare to January 13th, 2012
Power Snatch @ 95/65
Burpees
*Rest 20:00 Minutes*
B. 21-15-9 of:
Thrusters @ 75 lbs/45 lbs
Burpees
 
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