"Monday 3.19.2018 + VBC Olympic Lifting Class @ 6:35 pm + SUBMIT SCORES FOR 18.4"

Vagabond Olympic Lifting Class on Monday, March 19th @ 6:35 pm. CLICK HERE FOR WORKOUT.

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DO NOT FORGET TO SUBMIT YOUR SCORES FOR 18.4

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1. Vagabond Next Beginners Class on April 9th, 2018:
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.

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2. Vagabond Easter Egg Hunt on Saturday, March 31st @ 1030 am at Flynn Family Farm:

We will be having our Annual Vagabond Easter Egg Hunt on Saturday, March 31st @ 10:30 am at the Flynn Family Farm. All families, children, older kids, and everyone is invited to take part in this great event, and it will be our first time at the Flynn Family Farm at 492 Bay Road in Easton. Looking forward to a great time, and do not forget to save the date!

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3. Vagabond Check-In Contest During the CrossFit Opens:

Every Year at Vagabond we have a 5 week social media online competition, where each Vagabond will have a chance to win a weekly prize, and then the grand prize of a free month membership with a random drawing for those who took part in the check in contest. Starting Wednesday, February 21st until the end of the Opens, all you have to do is check into Vagabond when you attend a class, and we will keep a running tally, and each week, the highest total number of check ins done by that person, will receive a prize for the most check ins. Simple as that, check into Vagabond on Facebook, and your on your way to winning!
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4. Kettlebell Kitchen At Vagabond:
We are excited to announce our new partnership with Kettlebell Kitchen- a performance food brand! Meals crafted by classically trained chefs, KettlebellKitchen is an easy & convenient way to clean up your nutrition, recover faster, work harder, and have fresh meals delivered right to the gym. Fuel the hardest working machine you know- your body!”

They will make their first delivery to our gym on Monday, January 22nd (and every Monday & Thursday).

The order cutoffs are:
• Wednesday (Today!) evening by midnight for Monday delivery • Saturday evening by midnight for Thursday delivery

The complete menu, along with ingredient lists and nutrition facts can be found here:
http://kettlebellkitchen.com/menu.php

Ordering instructions and FAQs can be found here:
http://www.kettlebellkitchen.com/frequently-asked-questions/

Please use the gym zip code 02375 when building your account.

I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
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3-5 minutes of coach option
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3 Sets of the following of Coach Run Warm-Up:
15 Seconds of Burpees
Rest 15 Seconds
30 Seconds of Airdyne
Rest 15 Seconds
15 Seconds of Plank Holds
Rest 15 Seconds
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Double Leg/Upper Body Pull/Core + Conditioning
A1. Front Squat, 4-6 reps x 3 sets, rest 1 minute.
2 Second Lowering Phase, Eccentric Week 2
Suggested % would be about 65-70%% of 1RM, last time tested was April 10th, 2017
A2. DB Trap 3 Raises, 8 reps/each arm x 3 sets, rest 1 minute.
A3. DB Curls, 8-10 reps x 3 sets, rest 1 minute.
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B. AMRAP 14 Minutes of the following:
5 Goblet Squats
10/8 Cal Row
5 KBS Russian
20 Jump Rope Singles
No rest, just move thru, not a hard effort, pace thru.
B. Fitness Phase
Olympic Lifting Posterior Bending + Upper Body Pull/Upper Body Pull Assistance + Conditioning
A. Snatch Complex of the following:
1 Power Snatch + 1 Squat Snatch(Perform Power Snatch if cannot perform Squat Snatch) + 1 Overhead Squat(Perform Snatch Deadlift over OH Squat if cannot perform) x 4 sets, rest as needed between sets.
B1. DB Seated Press on Bench, 12-15 reps x 2 sets, rest 45 seconds.
B2. DB Zotman Curls, 10-12 reps @ 2 second lowering phase x 2 sets, rest 45 seconds.
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C. AMRAP 14 Minutes of the following:
5 Wall Balls
10/8 Cal Assault Bike
5 Power Snatch @ 95/65 lbs, 75/55 lbs
10 Box Jumps or Ball Slams(Client Choice)
No rest, just move thru, not a hard effort, pace thru.
C. Competition Phase
A. 18.4 Opens Workout Re-Do
Or
B. Strength and Conditioning of the following
A. Squat Clean of the following:
75% x 1.1
80% x 1,1
85% x 1.1
B. Clean Pull Cluster, 85%, 1.1.1 x 3 sets, rest as needed between sets.
C. High Bar Back Squat, 3 reps x 5 sets, rest as needed between sets.
Use 80% of 1RM + 3 second tempo down(eccentric)
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D. Complete the following Conditioning of:
Every Minute on the Minute x 6 Minutes of the following:
6 Power Cleans @ 115/75 lbs
6 Step-Down Box Jumps
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Rest 2 Minutes
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Every Minute on the Minute x 6 Minutes of the following:
5 Squat Cleans @ 135/95 lbs
5 Lateral Burpees
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Rest 2 Minutes
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Every Minute on the Minute x 6 Minutes of the following:
6 Deadlifts @ 185/125 lbs
6 Wall Balls
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