"Monday 3.14.2016 + Vagabond Olympic Lifting Class + Testing Week for Lifestyle/Fitness Phase"

Gym Brief for the Week

1. Vagabond Next Beginners Class on March 28th: 

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 Easter Egg Hunt on Saturday, March 26th @ 12:00 pm

Bring the kids down to Vagabond for the annual Easter Egg hunt and visit from the bunny himself on Saturday March 26th from noon- 1PM! RSVP so we can let the bunny know how any eggs to bring!

Vagabond Invite Page.


3. Vagabond Night-Out Celebration of End of Opens on Saturday, April 2nd

Join us for a night out to celebrate the completion of the CrossFit Open! We will also announce the winner of the check in contest! This is always a fun night out! RSVP! Come by the Blackthorne Publick House for drinks and a good time!

Vagabond Invite Page.


4. Vagabond First Annual Mother’s Day Workout in Support of Breast Cancer on Sunday, May 8th

Please join us for the first annual Vagabond Mother’s Day benefit workout to support Susan G. Komen and the fight against breast cancer where their mission is: To save lives and end breast cancer forever by empowering others, ensuring quality care for all and investing in science to find the cures.

We’ve all been touched by this disease which does not discriminate. Our great friend and long-time Vagabond member, Robin Johnson Taylor, is a two-time breast cancer survivor. She is deeply involved with the Susan G. Komen 3 day walk and will walk 3 days/ 60 miles this year, with a crowd of incredible supporters and survivors, to end breast cancer.

This special workout will take place on Mother’s Day, Sunday May 8th at 9:00 AM. Friends and family are welcome to join in on the fun: wear pink (if you can), bring a $20 donation at the door, and let us know who you’re working out in memory or support of. Event T-shirt pre-sale will be available soon- be on the lookout.

Let’s do this as a community, in honor of our mothers, grandmothers, wives, sisters, daughters, aunts and friends and make a difference together.

Melissa Obie

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:
Run 100 Meters or Airdyne 20 Seconds
10 goblet squats
5 burpees
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Lower Body Squat(High Bar Squat)/Upper Body Push/Core + Conditioning(Short Duration)
A. High Bar Back Squat, build to 1 rep max or heavy single for the day, 12 minute time limit
Compare to January 8th, 2016
B1. DB Seated Press on Bench, 6-8 reps x 3 sets @ 20×1, rest 1 minute between sets.
B2. Side Bridges, 30 seconds/each side x 3 sets, rest 1 minute between sets.
C. 3 Rounds of the following:
18 Walking Lunge or In-Place Lunge Steps
15/12 Cal Assault Bike or 20 /16 Calorie Airdyne Bike
12 DB or Barbell Thrusters @ 75/45 lbs, 65/35 lbs
18 Sit-Ups
B. Fitness Phase
Power Snatch % + High Bar Back Squat/Press Vertical + Conditioning Aerobic Interval
A. Power Snatch, build to heavy single for the day or 1RM, 12 minute time limit.
B1. DB Standing Press, 8-10 reps x 3 sets, rest 1 minute between sets.
B2. Side Bridges, 30 seconds/each side x 3 sets, rest 1 minute between sets.
C. 3 Rounds of the following for time of: Fast Pace
15 Wall Balls
12 Kettlebell Swings
15 Box Jumps
12 Kettlebell Swings
C. Competition Phase
High Bar Back Squat % + Power Clean Moderate + Power Snatch Moderate + Press + Conditioning
A. High Bar Back Squat, 1 reps x 6 sets @ 86% or Traditional Deadlift, 80% x 2 reps x 5 sets, rest 2 minutes between sets.
B. Power Clean Cluster, 86%, 1.1.1 x 3 sets, rest 1:30 between sets.
C. Power Snatch Cluster, 86%, 1.1.1 x 3 sets, rest 1:30 between sets.
D. 5 Sets of the following:
30 Seconds of Shoulder to Overhead @ 135/95 lbs
rest 15 seconds
30 Seconds of Burpee Box Jumps @ 24/20 inches
rest 15 seconds
30 Seconds of Assault Bike Cals
rest 15 seconds
30 Seconds of Front Squats @ above weight
rest 45 seconds
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