*Gym Brief for the Week*

1. Vagabond Schedule for Holiday Week

A. Monday thru Wednesday: Regular Scheduled Classes

B. Thursday, December 24th, 2015: 6 am, 715 am, 9 am, 12 pm

C. Friday, December 25th, 2015: Gym Closed

D. Saturday, December 26th, 2015: 9 am Lifestyle/Fitness Phase + 10:00 am Competition Phase

E. Sunday, December 27th, 2015: 9:00 am to 11:00 am Open Gym + 10:00 am Powerlifting Class

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2. *Vagabond Circuit Training Class Starts on Sunday, January 10th*

Attention all Vagabonds:  Announcing the installment of the Winter Vagabond Interval Training Workshop! This 8 week, one-hour long class will take place every Sunday at 8:00AM starting Sunday, January 10th. This aerobic style/sweat class which is uniquely designed to keep the body moving in short or long periods of time with rest built in between.

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3. Vagabond Next Beginners Class on January 4th, January 11th, and January 27th: 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.

Holiday Party 2015!

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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3-5 Minutes of the following:
Banded Hamstring x 1:30/each side
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3 Sets of the following:
20 Seconds of Row/Airdyne
Rest 10 Seconds
20 Seconds of Hollow Holds or Plank Holds
Rest 10 Seconds
20 Seconds of Goblet Squats
Rest 10 Seconds
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Front Squat 1RM + Upper Body Push/Upper Body Push Assistance+ Aerobic Conditioning Interval Sets
A1. Front Squat, 3 reps x 3 sets @ 80%, rest 1 minute.
Get 1RM results from July 31st or October 30th
A2. DB Bench Press, 8 reps x 3 sets, rest 1 minute.
A3. Hollow Rocks, 12-15 reps or Hollow Holds, 20-25 seconds x 3 sets, rest 1 minute between sets.
B. AMRAP 5 Minutes of the following:
5 Deadlifts @ 135/95 lbs, 95/65 lbs
5 Box Jumps
20 Second Airdyne/Assault @ Hard Aerobic Pace
Rest 1 minute
AMRAP 3 Minutes of the following:
8 Ball Slams
4 Box Jumps
Rest 1 Minute
AMRAP 1 Minute of the following:
Max Airdyne/Assault Cals
B. Fitness Phase
Power Snatch % + High Bar Back Squat/Press Vertical + Conditioning Aerobic Interval
A. Power Snatch, 60%, 1.1 x 4 sets, rest 1 minute between sets.
B1. High Bar Back Squat, 60% x 8 reps x 3 sets, rest 45 seconds between sets.
B2. DB Seated Press on Ground, 8-10 reps x 3 sets, rest 45 seconds between sets.
C. AMRAP 5 Minutes of the following:
5 Hang Power Cleans @ 115/75 lbs, 95/65 lbs
10 Burpees
Rest 1 Minute
AMRAP 3 Minutes of the following:
5 Deadlifts @ 115/75 lbs, 95/65 lbs
10 Sit-Ups
Rest 1 Minute
AMRAP 1 Minute of the following:
Max Cal Row
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, work to a heavy set of 5, few attempts, keep volume low, and intensity high.
C. High Bar Back Squat, 5 sets of 1 @ 90% of 5RM above, rest 1-2 minutes between sets.
D. Snatch, 75% x1, 80% x 1, 85% x 1, 90% x 1(total 4 sets), rest as needed between sets.
E. Clean and Jerk, 70% x 1.1, 75% x 1.1, 80% x1.1( total 3 sets), rest as needed between sets.
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F. 4 Sets of the following:
Row 40 Calories
Burpees 20 repetitions
Shoulder to Overhead 10 repetitions @ 155/110 lbs
Rest 4-5 Minutes Between Sets
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