"Monday 1.16.2017 + Regular Schedule for MLK Jr. Day + VBC Olympic Lifting Class @ 6:35 pm"

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!



*Gym Brief for the Week*
1. Vagabond Next Beginners Class on January 30th:
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. Kevin O’Malley Goal Setting + Lifestyle Seminar on Saturday, January 21st @ 10:30 am:
This one hour-long discussion is uniquely designed to prepare all levels of athletes for success at the gym and in their day-to-day personal life. In an inviting, open discussion format, Kevin will review the three keys of goal setting and lifestyle success: Fitness, Health and Longevity. With facts and proven steps, Kevin will zero in on these three elements and how to take realistic steps toward achieving longterm success and reaching your personal goals. Healthy choices, nutrition prep and other essential life choices are also a beneficial focus of this class. Through realistic goal setting and productive, positive lifestyle changes, Kevin will help you realize the importance how to achieve success in the gym and in life. Free Seminar for all Vagabonds and just a way to get back into a routine with the New Year.
3. Vagabond Holiday Special for Month of January:
Starting January 1st thru January 31st, Vagabond will be offering its Annual January Special for all new members and clients to enjoy their time at Vagabond. The cost of membership will be the following for members. 2 times a week at a discounted of rate of $20 a month($139 to $119), 3 times a week at a discounted rate of $24 a month($159 to $135), and unlimited use at a discounted rate of $35 a month($189 to $154). Contact us at [email protected] to set up a free eval today.


4. Vagabond New Time Schedule starting in January @ Vagabond for Open Gym 5:30 am Monday thru Friday.
We will be starting a new time slot at 530 am open gym style Monday thru Friday. The gym starting on Monday, January 2nd, will always be open at 530 am for those looking to start their workout early or to come in to stretch, mobilize, and prep for the 6:00 am class time slot. This is a good benefit for those looking to come in earlier to do the above, and also keep our popular 6:00 am class as well.

PT Wall Ball

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
3-5 Minutes of the following:
Coach Option Warm-Up
2 Sets of the following:
30 Seconds of Airdyne/Row
Rest 10 Seconds
30 Seconds of Hollow Rocks or Hollow Holds
Rest 10 Seconds
30 Seconds of Goblet Squats
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Lower Body Squatting + Single Leg/Upper Body Pull/Core + Short Conditioning
A. Front Squat, 1 rep(90%) x 6 sets, rest 1 minute.
Look at November 28th 1RM
B1. DB Weighted Box Step-Ups, 8-10 reps/each leg x 2 sets, rest 1 minute.
B2. Side Bridges, 25 seconds /each way x 2 sets, rest 1 minute.
C. 14 Minute AMRAP of the following:
20 Jump Rope Singles
14/10 Cal Row
20 Second Plank Holds
B. Fitness Phase
Posterior Bending Deadlift + PC/Core/Upper Body Pull + Short Conditioning Lactate
A. Traditional Deadlift Cluster, 1.1.1 x 3 sets(moderate weight %), rest as needed between sets.
B1. Broad Jumps, 5 reps as far as possible x 3 sets, rest 45 seconds.
B2. Side Bridges, 25 seconds/each side x 3 sets, rest 45 seconds.
C. 14 Minute AMRAP of the following:
12 KBS @ Russian
12/8 Calorie Assault Bike(15/12 Calorie Airdyne)
12 Wall Balls or Ball Slams-Client Choice
C. Competition Phase
Bending Oly + Lower Body + Posterior Chain + Posterior Chain/Posterior Chain + Row Conditioning Mono or Assault Bike-Power Work-Week 12 Squat-Hatch-Day 1
1) Clean of the following:
65% 1.1 cluster power clean
70% 1.1 cluster power clean
75% 1.1 cluster squat clean
80% 1.1 cluster x 2 sets squat clean
2) Clean Deadlifts, 105% x 3 reps x 2 sets, 110%, 3 reps x 2 sets, rest as needed between sets.
3) High Bar Back Squat of the following: Week 1 Program
3 reps @ 70%
2 reps @ 80%
3 reps @ 75%
2 reps @ 85%
3 reps @ 80%
2 reps @ 90%
4a) Weighted Back Extensions, 10-12 reps x 3 sets, rest 1 minute between sets..
4b) Weighted DB Lunges, 5 reps/each leg x 3 sets, rest 1 minute.
5) Lactate Power Sets:
6 Sets of the following @ High Effort:
15 Burpees
15 Second Assault/Airdyne Bike Sprint
Rest 6-8 times greater work period
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