"Monday 2.13.2017 + Winter Weather Schedule Update for Monday"

*Vagabond Schedule Update for Monday, February 13th*

Due to the current storm system and the unpredictable weather service, we will be canceling the 530 am, 6 am, 715 am classes for our morning classes. However, we will be opening the gym at 830 am, and running 9 am, 12 pm, 330 pm Kids Class, 430 pm, 535 pm, 635 pm Olympic Lifting, and 735 pm classes for the remainder of the day. We want everyone to be safe during these snowstorms, and safety is number one. Any other updates, we will update here and the Vagabond Facebook Group Page.


*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!

Vagabond Beast

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!
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Lower Body Squatting + Single Leg/Upper Body Pull/Core + Short Conditioning
A. Front Squat, 8-10 reps x 3 sets, rest 1 minute. Suggested % to work with is 55-65%
Look at November 28th + October 10th + February 6th last 1RM tested
B1. CrossOver Box Step-Ups(Can Hold KB in Goblet Squat Position), 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. Anti-Rotation Chop Tall Kneeling, 10-12 reps/each side x 2 sets, rest 1 minute.
People can use bands or Functional Trainer Cable System

C. AMRAP 12 Minutes of the following:
10/8 Cal Row
10 Ball Slams
20 Jump Rope Singles
B. Fitness Phase
Posterior Bending Deadlift + PC/Core/Upper Body Pull + Short Conditioning Lactate
A. Power Clean or Squat Clean, build to heavy single or 1 rep max, 10 minute time limit.
1 rep maxes from 10/3/2016
B1. Banded Leg Curls, 20 reps x 2 sets, rest 45 seconds.
B2. Back Extensions, 12-15 reps @ 2 second pause @ top position x 2 sets, rest 45 seconds.
C. 5 Rounds for time of the following:
10/8 Cal Assault(12/10 Cal Airdyne)
12 Wall Balls
12 Pull-Ups(Scale to Jumping Pull-Ups)
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:
60% x 1.1.1
65% x 1.1.1
70% x 1.1.1
2) Clean Pull, 80%, 3 reps x 3 sets @ moderate weight.
3) High Bar Back Squat of the following:
60% x 3 reps x 5 sets, rest 1 minute between sets.
4) CrossFit Opens Tester Version
For Time of the following:
50 Power Cleans @ 135/95 lbs
40 Cal Row
30 Toes to Bar
20 Lateral Burpees
10 Bar Muscle-Ups
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