"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.

Angie

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
Post Comments to Group Page.