"Monday 1.30.2017 + Vagabond Olympic Lifting Class @ 6:35 pm"

*Gym Brief for the Week*
1. Vagabond Next Beginners Class on February 20th:
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 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!
3. Vagabond Circuit Training Class Starts on Sunday, March 5th, 2017 @ 8:00 am:
We will be starting our Spring Circuit Training Class on Sunday, March 5th, which meets every Sunday at 8 am for a 6 week span. The cost of the class is only $80 for Vagabond Members for the 6 weeks, and allows you to get a great workout in on Sunday at 8 am. It also allows you to try something different, compared to Group Classes and Speciality Classes. Limited this class to 15 people. Please see Kevin to reserve spot today.

4. Vagabond Special Bring a Friend Day on Sunday, March 19th, 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!

Family 1

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
3-5 Minutes of the following:
Coach Option-Different Type of Warm-Up-Change it up!
3-5 Minutes of the following:
Run 100 Meters or Airdyne 25 Seconds
5 Goblet Squats
5 Wall Angels
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Lower Body Squatting + Single Leg/Upper Body Pull/Core + Short Conditioning
A. Front Squat to Parallel Box, 2 rep(60%) x 6 sets, rest 30 seconds between sets.
Look at November 28th 1RM
B1. Curtsy Lunge, 8-10 reps/each leg x 2 sets, rest 45 seconds.
People can scale to Box Step-Ups, 8-10 reps, if these are problematic for knee injuries
B2. Standing Pallof Press, 10-12 reps/each way x 2 sets, rest 45 seconds.
People can use bands or Functional Trainer Cable System
C. 5 Rounds top of every 4 minutes complete the following:
45 Second Row
6-10 Burpees
6-10 Ball Slams
45 Second Row
Complete above every 4 minutes
B. Fitness Phase
Posterior Bending Deadlift + PC/Core/Upper Body Pull + Short Conditioning Lactate
A. Power Clean, 1 rep x 5 sets(85% or more), rest as needed between sets.
1RM from 10/3/16
B1. Weighted Side Bridges, 25 seconds/each side x 2 sets, rest 45 seconds.
B2. DB Seated Press on Ground, 12-15 reps perfect form over heavy weight x 2 sets, rest 45 seconds.
C. 5 Rounds total, complete 1 round below every 4 minutes of the following:
45 Second Assault/Airdyne
6-10 Burpees
6-10 Box Jumps
45 Second Assault/Airdyne
Complete above every 4 minutes
C. Competition Phase
Bending Oly + Lower Body + Posterior Chain + Posterior Chain/Posterior Chain + Conditioning
1) Clean of the following:
60% x 1.1 rep
65% x 1.1 rep
70% x 1.1 rep
75% x 1.1 rep
80% x 1.1 rep
90% x 1.1 rep
2) Split Jerk, 75% x 1.1.1 reps x 4 sets, rest as needed between sets.
3) High Bar Back Squat of the following:
2 reps @ 75%
1 rep @ 80%
2 reps @ 85%
1 rep @ 90%
2 reps @ 85%
1 rep @ 90%
4) CrossFit Opens Tester Version
3 Rounds of the following:
21 Front Squats @ 95/65 lbs
15 Lateral Burpees
21 Power Cleans @ 95/65 lbs
15 Box Jumps
This is a new version of how the template will run up until the CrossFit Opens. We will do CrossFit Open Testers on Monday and Friday to simulate how to approach the CrossFit Opens, so look at each one of these workouts on Monday and Friday as a CrossFit Style Opens Training.
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