Vagabond CrossFit Olympic Lifting Class on Monday, February 26th @ 6:35 pm. CLICK HERE FOR WORKOUT.
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DO NOT FORGET TO SUBMIT YOUR SCORES FOR 18.1 OPEN WORKOUT
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1. Vagabond Next Beginners Class on March 19th, 2018:
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 Easter Egg Hunt on Saturday, March 31st @ 1030 am at Flynn Family Farm:
We will be having our Annual Vagabond Easter Egg Hunt on Saturday, March 31st @ 10:30 am at the Flynn Family Farm. All families, children, older kids, and everyone is invited to take part in this great event, and it will be our first time at the Flynn Family Farm at 492 Bay Road in Easton. Looking forward to a great time, and do not forget to save the date!
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3. Vagabond Check-In Contest During the CrossFit Opens:
Every Year at Vagabond we have a 5 week social media online competition, where each Vagabond will have a chance to win a weekly prize, and then the grand prize of a free month membership with a random drawing for those who took part in the check in contest. Starting Wednesday, February 21st until the end of the Opens, all you have to do is check into Vagabond when you attend a class, and we will keep a running tally, and each week, the highest total number of check ins done by that person, will receive a prize for the most check ins. Simple as that, check into Vagabond on Facebook, and your on your way to winning!
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4. Kettlebell Kitchen At Vagabond:
We are excited to announce our new partnership with Kettlebell Kitchen- a performance food brand! Meals crafted by classically trained chefs, KettlebellKitchen is an easy & convenient way to clean up your nutrition, recover faster, work harder, and have fresh meals delivered right to the gym. Fuel the hardest working machine you know- your body!”
They will make their first delivery to our gym on Monday, January 22nd (and every Monday & Thursday).
The order cutoffs are:
• Wednesday (Today!) evening by midnight for Monday delivery • Saturday evening by midnight for Thursday delivery
The complete menu, along with ingredient lists and nutrition facts can be found here:
http://kettlebellkitchen.com/menu.php
Ordering instructions and FAQs can be found here:
http://www.kettlebellkitchen.com/frequently-asked-questions/
Please use the gym zip code 02375 when building your account.
Discount Code
Members can get 20% off their orders from today until February 1st by using the code “Vagabond” in the coupon/discount box at checkout.
I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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3-5 Minutes of the following:
Coach Option Warm-Up-Try Something Different!
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2 Sets of the following:
30 Seconds of Airdyne/Row
Rest 10 Seconds
30 Seconds of KBS
Rest 10 Seconds
30 Seconds of Banded Good Mornings
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Single Leg/Upper Body Pull/Core + Conditioning
A1. KB Goblet Hold Walking Lunges, 8 reps/each leg x 3 sets, rest 45 seconds.
A2. KB Row, 8-10 reps/each arm x 3 sets, rest 45 seconds.
A3. Side Bridges, 25 seconds/each side x 3 sets, rest 45 seconds.
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B. 8 Sets of the following @ high aerobic effort of the following:
AMRAP 2 Minutes of the following:
15 Second Assault Bike
4 Goblet Squats
4 No Push-Up Burpees
Rest 30 Seconds between sets
If you stopped at 3 burpees at end of set, then start next set at 4th burpee.
B. Fitness Phase
Olympic Lifting Posterior Bending + Upper Body Pull/Upper Body Pull Assistance + Conditioning
A. Squat Clean, 65%, complete 3 reps every minute on the minute x 5 minutes.
B1. DB Lat Pull-Over, 8-10 reps @ 2 second lowering phase x 3 sets, rest 30 seconds.
B2. DB Powell Raises, 6 reps/each arm x 3 sets, rest 30 seconds.
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C. 8 Sets of the following @ high aerobic effort of the following:
AMRAP 2 Minutes of the following:
20 Second Row
4 Burpees
4 Hang Squat Cleans @ 95/65, 75/55 lbs
Rest 30 Seconds between sets
If you stopped at 3 burpees at end of set, then start next set at 4th burpee.
C. Competition Phase
Bending Oly + Bending Oly + Double Leg Squatting/Core + Conditioning
A. 18.1 Opens Workout Re-Do
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B. Strength and Conditioning of the following
A. Power Clean of the following:
65% x 1.1
70% x 1,1
75% x 1.1
B. Clean Deadlift Cluster, 100%, 1.1.1 x 3 sets, rest as needed between sets.
C. High Bar Back Squat, 2 reps x 8 sets, 50% of 1RM, rest 30 seconds between sets.
2 Second Iso Hold in bottom, focus on driving out of bottom fast + squeeze in the bottom whole body.
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D. On the Minute, Every x 24 Minutes of the following:
Minute 1: 4 Power Cleans @ 185/125, 165/115 lbs
Minute 2: 12/8 Calorie Assault Bike
Minute 3: 4 Front Squats @ above weight
Minute 4: 15/10 Cal Row
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