"Monday 2.8.2016 + Weather Update"

Hey Vagabonds,
We will have a reduced schedule due to the winter storm and for safety reasons for members and coaches who are driving to and from the gym.

Remaining Schedule for Monday, February 8th, 2016:
10 am-12 pm Open Gym
12 pm Class Time
1 pm- 530 pm Open Gym Time

Gym will close a little after 530 pm today, and will be back to regular scheduled classes for Tuesday.

Please be safe driving!

*Gym Brief for the Week*

1. Vagabond Next Beginners Class on February 15th: New Year Special

Vagabond will be offering its Annual February Special for the month. All new clients and members who sign up for the Beginner Classes in February will get a discounted rate of $89 for the Introduction Class offered at Vagabond CrossFit. This could make a great gift for a loved one, friend, and or family member. Take advantage of the Holiday Season and the February Special at Vagabond.


2. Vote Vagabond CrossFit for Best Gym/Health Club in Town of Easton.



3. Vagabond Register for the CrossFit Opens Starting on January 14th

The 2015 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 7th 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!


VBC Rings

I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
3-5 minutes of Coach Dynamic Warm-Up
3-4 Minutes of the following:
Row 100 Meters or Airdyne 20 Seconds
10 indian push ups
5 face pulls
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, 4-6 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 @ 5-7 reps, look back
A2. DB Seated Press on Bench, 7-9 reps x 3 sets @ 20×1, rest 1 minute between sets.
Compare to January 25th, 2016, we did 8-10 reps
A3. Hollow Holds x 45 seconds x 3 sets, rest 1 minute between sets.
B. 12 Minute AMRAP of the following:
12/10 Calorie Assault Bike or 16/14 Calorie Airdyne
10 Ball Slams
8 Box Step-Ups(4/each side)
B. Fitness Phase
Power Snatch % + High Bar Back Squat/Press Vertical + Conditioning Aerobic Interval
A1. Power Snatch, 75%, 1.1 x 3 sets, rest 1 minute between sets.
A2. DB Split Squats or KB Goblet Squat Position, 8/each leg x 4 sets, rest 1 minute between sets.
A3. DB Seated Press on Ground, 7-9 reps x 3 sets, rest 1 minute between sets.
Choose weight that is manageable for all sets
B. 12 Minute AMRAP of the following:
15/12 Calorie Row
10 Wall Balls
5 Power Snatches @ 95/65 lbs, 75/45 lbs
C. Competition Phase
High Bar Back Squat % + Heavy Rack + Snatch + Clean and Jerk + Opens Prep Tester Work/Rest Ratio
A. High Bar Back Squat, 2 rep x 5 sets @ 80% of the above weight, rest 2 minutes between sets.
B. Snatch Cluster, 1.1.1 x 4 sets @ 80%, rest 1 minute between sets.
C. Split Jerk Cluster, 1.1 x 4 sets @ 80%, rest 1 minute between sets.
D. 21-18-15-12-9-6-3 of the following:
Row for Calories
Power Snatch @ 95/65 lbs
*After Every Set, complete 8 chest to bar pull-ups*
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