"Monday 2.22.16 + Vagabond Olympic Lifting Class + Last Week to Sign Up for the CrossFit Opens"

1. Vagabond Next Beginners Class on March 7th: 

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 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.
 RULES:
*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

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3. The CrossFit Opens Atmosphere at Vagabond

The CrossFit Open is an amazing time to be a Vagabond! Here’s how it works!
  • You register to participate here (pick Vagabond as your affiliate): http://games.crossfit.com/affiliate/313
  • For 5 consecutive weeks from 2/25-3/28, CrossFit HQ releases a scaled and RX workout online on Thursday nights.
  • As a group, we do these workouts together starting at 9AM each Saturday (heats are released sometime Friday).
  • We place participants in heats that run very smoothly all morning long- you will be placed with similar-ability athletes from Lifestyle and Fitness phases.
  • You will never be forced or expected to perform a movement you are not comfortable with- everything can be scaled.
  • You enter your score online in your personal CrossFit Open profile and track your success.
The goal for the Open is to do this together and try to get a taste for competition and success, all the while in the familiarity and comfort of your own gym. You’ll experience new PRs, hit new successes and definitely challenge yourself. Who’s in??

 SIGN UP FOR THE CROSSFIT OPENS

Check In Contest

I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
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3-5 minutes of coach option
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3-4 minutes of the following:
Row 20 Seconds
5 Goblet Squats
5 Plank Walk-Outs
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, 2-3 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 @ 3-5 reps, look back
A2. DB Seated Press on Bench, 6-8 reps x 3 sets @ 20×1, rest 1 minute between sets.
Compare to February 1st, 2016, we did 7-9 reps
A3. Sit-Ups Anchored, 25 reps x 3 sets, rest 1 minute between sets.
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B. 4 Sets of the following:
45 Seconds Airdyne/Assault
45 Seconds Russian Swings
45 Seconds Box Step-Ups
Rest 1 Minute Between Sets
B. Fitness Phase
Power Snatch % + High Bar Back Squat/Press Vertical + Conditioning Aerobic Interval
A. Power Snatch Mid Thigh, 65%, 2 reps x 3 sets, rest 1 minute between sets.
B1. High Bar Back Squat, 80% x 4 reps x 3 sets, rest 1 minute between sets.
B2. DB Seated Press on Ground, 6-8 reps x 3 sets, rest 1 minute between sets.
Choose weight that is manageable for all sets
C. 4 Sets of the following:
45 Seconds Row Calories
45 Seconds Burpees
45 Seconds Wall Balls
Rest 1:30 between sets
C. Competition Phase
High Bar Back Squat % or Deadlift % + Clean and Jerk + Snatch + Opens Prep Tester
Or Opens Workouts
A. High Bar Back Squat, 2 rep x 5 sets @ 70%, rest 2 minutes between sets or Deadlift Traditional, 2 rep x 5 sets @ 70%, rest 2 minutes between sets.
B. Clean and Jerk Cluster, 80% x 1.1 x 4 sets, rest 2 minutes between sets.
C. Snatch Cluster, 80%, 1.1 x 4 sets, rest 2 minutes between sets.
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D. AMRAP 12 Minutes of the following:
Row 300 Meters
15 Wall Balls @ 20/14 lbs
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Rest 8 Minutes
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AMRAP 3 Minutes of the following:
30 Lateral Burpees
AMRAP Snatches @ 75/45 lbs
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Rest 6 Minutes
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AMRAP 3 Minutes of the following:
30 Lateral Burpees
AMRAP Double Unders
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