"Monday 2.20.2017 + Put Those Achievements up on February Board"

Do not forget to put your achievements that you accomplished during the Month of February

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Vagabond Olympic Lifting Class on Monday, February 20th @ 6:35 pm. CLICK HERE FOR WORKOUT.

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*Gym Brief for the Week*
1. Vagabond Next Beginners Class on March 13th:
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.
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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!
CLICK HERE TO REGISTER.
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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.
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4. Vagabond Special Bring a Friend Day on Sunday, March 26th, 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!

Achievements

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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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, 7-9 reps x 3 sets, rest 1 minute. Suggested % to work with is 55-65%
Last week we did 8-10 reps
B1. DB Box Step-Ups, 8-10 reps/each leg x 2 sets, rest 45 seconds.
B2. Back Extensions, 8-10 reps x 2 sets, rest 45 seconds.
Can modify to DB Good Mornings, 8-10 reps x 2 sets
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C. Every 3 Minutes complete the following x 15 minutes of:
40 Jump Rope Singles(20 Double Unders)
12-15 Goblet Squats or Wall Balls
6-8 Plate Burpees(Jump on plate)
Shoulder complete 5 rounds total
B. Fitness Phase
Squat Bending/Core/Core+ Short Conditioning Lactate
A1. Front Squat, 8-10 reps x 3 sets(rough estimate, use 55-65% of 1rm for rep scheme), rest 1 minute.
A2. Deadbug Variation, 10-12 reps/each side x 3 sets, rest 1 minute.
A3. Weighted Sit-Ups, 15-20 reps x 3 sets, rest 1 minute.
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C. Every 3 Minutes complete the following x 15 minutes of:
15 Wall Balls
15 Hang Power Snatches @ 75/45 lbs
15 Ball Slams or Step Down Box Jumps or Push-Ups-Client Choice
Shoulder complete 5 rounds total
C. Competition Phase
Bending Oly + Lower Body + Posterior Chain + Posterior Chain/Posterior Chain + Opens Prep
1) Clean of the following:
60% x 1.1 75% x 1.1
65% x 1.1 80% x 1.1
70% x 1.1 85% x 1.1
2) Clean Pull, 95%, 2 reps x 4 sets, rest as needed between sets.
3) High Bar Back Squat of the following:
60% x 2 reps, 70% x 2 reps, 75% x 2 reps, 80% x 2 reps
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4) CrossFit Opens Mix Modal Moderate Work
AMRAP 12 Minutes of the following:
Row 250 Meters
10 Wall Balls
Row 150 Meters
10 Burpees
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Rest 4 Minutes
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AMRAP 8 Minutes of the following:
30 Double Unders
5 Power Cleans @ 95/65 lbs
30 Double Unders
5 Front Squats @ 95/65 lbs
10 Cal Assault Bike
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Rest 2 Minutes
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AMRAP 4 Minutes of the following:
Cal Row @ Moderate Pace for Cals-Shoot for 500 meter row pace on 2000 Meter Row Time Trial
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