"Monday 2.27.2017 + Vagabond Olympic Lifting Class @ 6:35 pm"

Vagabond Olympic Lifting Class on Monday, February 27th  @ 6:35 pm. CLICK HERE FOR WORKOUT.


*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.
2. 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.
3. 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!
4. Vagabond Facebook Check-In Contest Thru Whole CrossFit Opens:
We will be doing our Facebook Check-In Contest again during the CrossFit Opens. Check in throughout the week with hashtags #vagabond or #vbc and we will pick a random winner every week. At the end of the competition, we will pick a winner for the grand prize for a Free Month Membership.


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!
3-5 Minutes of the following:
Run 100 Meters or Airdyne 25 Seconds
10 Kettlebell Swings-Russian
5 Goblet Squats
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Lower Body Squatting + Single Leg/Upper Body Pull/Core + Short Conditioning
A. Front Squat, 6-8 reps x 3 sets, rest 1 minute. Suggested % to work with is 65-70%
Last week we did 7-9 reps
B1. DB Walking Lunges, 8-10 reps/each leg x 3 sets, rest 45 seconds.
B2. Deadbug Variation, 8-10 reps/each leg x 3 sets, rest 45 seconds.
C. 3 Rounds for time of the following:
21 Kettlebell Swings Russian
15 Goblet Squats or Walking Lunges-Client Choice
21 Sit-Ups
B. Fitness Phase
Squat Bending/Core/Core+ Short Conditioning Lactate
A. Front Squat, 7-9 reps x 3 sets(rough estimate, use 65-70% of 1rm for rep scheme), rest 1 minute.
Last week we did 8-10 reps, use clear % and stay within %, its their to guide and we are ascending each week.
B1. Side Bridges, 25 seconds/each side x 3 sets, rest 45 seconds.
B2. DB Walking Lunges, 8-10 reps/each leg x 3 sets, rest 45 seconds.
C. 3 Rounds for time of the following:
21 Wall Balls
15 Hang Power Cleans @ 95/65 lbs
9 Lateral Burpees
C. Competition Phase
CrossFit Opens Workout Community Based
1) 17.1 Opens Workout Re-Do
Strength Work of the Day:
2) Clean of the following:
60% x 1.1
65% x 1.1
70% x 1.1
3) Clean Pull, 80% x 3 x 3, rest as needed between sets.
4) High Bar Back Squat, 70% x 3 reps x 3 sets, rest as needed between sets.
20 Minute Flush Assault/Airdyne
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