"Monday 2.15.2016 Regular Scheduled Classes + Next Beginners Class: March 7th"

Vagabond Olympic Lifting Class on Monday, February 15th @ 6:35 pm. CLICK HERE FOR WORKOUT.


1. Vagabond Next Beginners Class on March 7th + March 28th


2. Vagabond Contest Time for Check-In Contest During CrossFit Opens

CONTEST TIME! check into Vagabond during the 5 weeks of the CrossFit Open with these hashtags to win weekly prizes and a chance to win one free month’s membership: #vagabond or #vbc. We will select one random winner each week and they will get to pick an item from the Vagabond store. At the end of the 5 weeks of the Open, one winner will be randomly selected and will win one month of free membership to Vagabond.
*you must check in at official Vagabond business page/location: VagabondCrossFit(vagabondcrossfit.com) with one of these hashtags: #vagabond or #vbc
* you must be a current member to participate
*unlimited check ins welcome
*any negative or unsportsmanlike posts will be deleted and ineligible
*Winner of ONE MONTH FREE membership at Vagabond will be drawn at random at a post-Opens Vagabond night out


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!


March Beginners

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
3-5 Minutes of the following:
Coach Choice
3-5 Minutes of the following:
Airdyne 20 Seconds
Kettlebell Swings 10 reps
Indian Push-Ups 5 reps
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, 3-5 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 @ 4-6 reps, look back
A2. DB Seated Press on Ground, 7-9 reps x 3 sets @ 20×1, rest 1 minute between sets.
Compare to February 1st, 2016, we did 8-10 reps
A3. Side Bridges, 25 seconds/each side, rest 1 minute between sets.
B. 3 Sets of the following:
30 Seconds of Jump Rope
12 DB Push Press
30 Seconds of Row @ 95% effort
12 Burpees
Rest 1:1 Interval-rest as long as it takes you
B. Fitness Phase
Power Snatch % + High Bar Back Squat/Press Vertical + Conditioning Aerobic Interval
A1. Power Snatch Pause Mid Thigh, 75%, 1.1 x 3 sets, rest 1 minute between sets.
B1. High Bar Back Squat, 85% x 4 reps, 87% x 4 reps x 2 sets, rest 1 minute between sets.
B2. DB Standing Press, 6-8 reps x 3 sets, rest 1 minute between sets.
Choose weight that is manageable for all sets
C. 3 Sets of the following:
30 Seconds of Assault/Airdyne @ 95% effort
12 Barbell Push Press @ 95/65 lbs
30 Seconds of Jump Rope-Single or Double
15 Wall Balls
Rest 1:1 Interval-rest as long as it takes you
C. Competition Phase
High Bar Back Squat % + Heavy Rack + Snatch + Clean and Jerk + Opens Prep Tester Work/Rest Ratio
A. High Bar Back Squat, 1 rep x 6 sets @ 85% of the above weight, rest 2 minutes between sets.
B. Snatch Cluster, 1 rep x 6 sets @ 75%, rest 1 minute between sets.
C. Snatch Deadlift, 105%, 3 reps x 3 sets, rest 1 minute between sets.
D. Split Jerk, 1 rep x 6 sets @ 75%, rest 1 minute between sets.
E. 7 Rounds for time of the following:
15 Wall Balls @ 20/14 lbs
10 Box Jumps @ 24/20 inches
5 Power Cleans @ 155/105 lbs
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