"Monday 3.13.2017 + Vagabond Olympic Lifting Class @ 6:35 pm"

*Gym Brief for the Week*
1. Vagabond Next Beginners Class on April 3rd:
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 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!
+
3. 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.
+
4. Vagabond Opens Post Celebration on Saturday, April 1st @ 7:00 pm
We will be doing our annual Vagabond Post Opens Celebration at the Stoneforge Grille in Easton. All Vagabonds are encouraged to attend and join in the festivities to celebrate the end of another great Opens Season and the 5 weeks of online competing. Please join us after 7 pm to kick back, relax, and have a good time.

Larry F

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:
Airdyne 25 Seconds
10 Wall Angels
5 Burpees
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Lower Body Squatting + Single Leg/Upper Body Pull/Core + Short Conditioning
A. Front Squat, 4-6 reps x 3 sets, rest 1 minute. Suggested % to work with is 70-75%
Last week we did 5-7 reps
B1. DB Split Squats, 8-10 reps/each leg x 3 sets, rest 45 seconds.
B2. Curl-Ups, 10 reps/each leg x 3 sets, rest 45 seconds.
+
C. 3 Sets of the following:
5 Minute AMRAP of the following:
8 Box Step Ups(4/each leg)
6 Cal Row
4 Ball Slams
Rest 90 seconds between sets
B. Fitness Phase
Squat Bending/Core/Core+ Short Conditioning Lactate
A. Front Squat, 5-7 reps x 3 sets(rough estimate, use 75% of 1rm for rep scheme), rest 1 minute.
Last week we did 6-8 reps, use clear % and stay within %, its their to guide and we are ascending each week.
B1. Curl-Ups, 10 reps/each leg up x 3 sets, rest 45 seconds.
B2. DB Split Squats, 8-10 reps/each leg x 3 sets, rest 45 seconds.
+
C. 3 Sets of the following:
5 Minute AMRAP of the following:
8 Box Jumps
6 Front Squats @ 115/75, 95/65 lbs
4 Cal Row
Rest 90 seconds between sets
C. Competition Phase
CrossFit Opens Workout Community Based
1) 17.3 Opens Workout Re-Do
or
Strength + Conditioning Work of the Day:
A. High Bar Back Squat, 1 reps x 6 sets @ 85%, rest 2 minutes between sets.
B. Power or Squat Clean Cluster, 85%, 1.1.1 x 3 sets, rest 2 minutes between sets.
C. Reverse Hyper, 10 reps @ 30% of back squat x 4 sets, rest 1 minute between sets.
D. 5 Sets of the following:
30 seconds kettlebell swings
rest 30 seconds
30 seconds burpees
rest 30 seconds
30 seconds assault bike
rest 30 seconds
30 seconds bench press light weight
rest 30 seconds
Post Comments to Group Page.