"Monday 3.20.2017 + Next Vagabond Beginners Class: April 3rd + Vagabond Olympic Lifting Class @ 6:35 pm"

Vagabond Olympic Lifting Class on Monday, March 20th @ 6:35 pm. CLICK HERE FOR WORKOUT.

+

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.

D Box Jump

I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
+
3-5 minutes of coach option
+
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
Lower Body Squatting + Single Leg/Upper Body Pull/Core + Short Conditioning
A. Front Squat, 3-5 reps x 3 sets, rest 1 minute. Suggested % to work with is 80%
Last week we did 4-6 reps
B1. CrossOver Box Step-Ups(Holding KB in Goblet Squat Position), 8-10 reps/each leg x 3 sets, rest 45 seconds.
B2. Anti-Rotation-Chop Tall Kneeling, 10 reps/each side x 3 sets, rest 45 seconds.

+
C. AMRAP 14 Minutes of the following:
5 Goblet Squats
10 Kettlebell Swings
5 Hanging Knee Raises
20 Jump Ropes
5 Cal Row
B. Fitness Phase
Squat Bending/Core/Core+ Short Conditioning Lactate
A. Front Squat, 4-6 reps x 3 sets(rough estimate, use 80% of 1rm for rep scheme), rest 1 minute.
Last week we did 5-7 reps, use clear % and stay within %, its their to guide and we are ascending each week.
B1. Banded Leg Curls, 15 reps hard x 3 sets, rest 45 seconds.
B2. DB In-Place-Lunges, 8-10 reps/each leg x 3 sets, rest 45 seconds.
+
C. AMRAP 14 Minutes of the following:
12 Wall Balls
6 Box Jumps
6 Toes to Bar
12 Burpees
C. Competition Phase
CrossFit Opens Workout Community Based
1) 17.4 Opens Workout Re-Do
or
Strength + Conditioning Work of the Day:
A. High Bar Back Squat, 1 reps x 5 sets @ 90%, rest 2 minutes between sets.
B. Power or Squat Clean Cluster, 90%, 1 rep x 6 sets, rest 2 minutes between sets.
C1. Back Extensions, 12-15 reps x 3 sets, rest 45 seconds between sets.
C2. GHD Sit-Ups, 10-12 reps x 3 sets, rest 45 seconds between sets.
+
D. Complete 1 round per minute for 6 minutes of the following:
6 thrusters @ 95/65 lbs
6 Step Down Box Jumps @ 24/20 inches
+
Complete 1 round per minute for 6 minutes of the following:
6 power cleans @ 135 lbs
6 burpees
+
Complete 1 round per minute for 6 minutes of the following:
6 deadlifts @ 185 lbs
6 lateral burpees
Post Comments to Group Page.