"Monday 1.18.2016 + Regular Scheduled Classes for Martin Luther King Day"

*Regular Scheduled Classes for Martin Luther King Day*

6 am, 715 am, 9 am, 12 pm, 430 pm, 535 pm, 635 pm Olympic, 735 pm


*Gym Brief for the Week*

1. Vagabond Next Beginners Class on January 4th and January 25th: New Year Special

Vagabond will be offering its Annual January Special for the month. All new clients and members who sign up for the Beginner Classes in January will get a discounted rate of $89 for the Introduction Class offered at Vagabond CrossFit. This could make a great gift for a loved one, friend, and or family member. Take advantage of the Holiday Season and the January Special at Vagabond.


2. Vote Vagabond CrossFit for Best Gym/Health Club in Town of Easton.



3. Vagabond Register for the CrossFit Opens Starting on January 14th

The 2015 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 7th 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!


John Dunlap 1

I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
3-5 minutes of coach review:
90 Degree Quad Stretch
3-4 minutes of the following:
Row 20 Seconds
5 Goblet Squats
5 Plank Walk-Outs
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Lower Body Squat(High Bar Squat)/Upper Body Push/Core + Conditioning(Short Duration)
A1. High Bar Back Squat, 7-9 reps @ 20×1, rest 1 minute between sets.
Keep Weight @ Moderate, we will be going down in repetitions every week, track your progress every week-Compare to last week @ 8-10 reps, look back
A2. DB Seated Press on Ground, 10-12 reps x 3 sets @ 20×1, rest 1 minute between sets.
A3. Plank Holds Weighted x 45 seconds x 3 sets, rest 1 minute between sets.
B. 4 Rounds for time of the following: Just Keep Moving!
15 Sit-Ups
45 Seconds Airdyne/Assault Bike @ Hard Effort
10 Burpees
B. Fitness Phase
Power Snatch % + High Bar Back Squat/Press Vertical + Conditioning Aerobic Interval
A. Power Snatch, 78%, 1.1 x 2 sets, 82% x 1 rep x 2 sets, rest 1:30 between sets.(Total 4 Sets)
Up % from last week, follow percentages
B1. High Bar Back Squat, 80% x 3 reps x 3 sets, rest 1 minute between sets.
B2. DB Seated Press on Bench(So Sit on Bench), 8-10 reps x 3 sets, rest 1 minute between sets.
Choose weight that is manageable for all sets
C. 4 Rounds for time of the following: Just Keep Moving!
18/15 Cal Row
15 Kettlebell Swings
12 Box Jumps or Step-Ups
C. Competition Phase
High Bar Back Squat % + Heavy Rack + Snatch + Clean and Jerk + Opens Prep Tester Work/Rest Ratio
A. High Bar Back Squat, 3 sets of 1 @ 70%, rest 2 minutes between sets.(Warm-Up)
B. High Bar Back Squat @ 115%, rack on back, hold for 15 seconds.
C. High Bar Back Squat, work to a heavy set of 5, few attempts, keep volume low, and intensity high.
D. Power Snatch, work to heavy single(once three attempts missed in a row, move on), then 75% of your best for the day, 1.1 x 3 sets, rest 1-2 minutes between sets.
E. Push Jerk, 75%, 1.1 x 4 sets, rest 1-2 minutes between sets.
F. 3 Rounds of the following:
15 Kettlebell Swings @ 70/53 lbs
15 Toes to Bar
Rest 6 minutes
3 Rounds of the following:
50 Double Unders
15 Chest to Bar Pull-Ups or 5-6 Muscle Ups
Rest 6 Minutes
2 Rounds of the following:
50/40 Cal Row
25 Burpees-Full Open Hips
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