"Monday 3.21.2016 + Vagabond Olympic Lifting Class + Vagabond Easter Egg Hunt on Saturday"

Vagabond Olympic Lifting Class on Monday, March 21st @ 6:35 pm. CLICK HERE FOR WORKOUT.

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.

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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.

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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.

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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.

Hamstrings

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 Dynamic Warm-Up
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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
Posterior Chain Bending/Upper Body Press Vertical + Conditioning(Short
A1. Sumo Deadlift, 4-5 reps moderate weight x 3 sets, rest 1 minute between sets.
or
Strict Pull-Ups Pronated, 6-8 reps x 3 sets, rest 1 minute between sets
*Scale to Negative Pull-Ups, 4-5 reps or Clusters of 1.1.1 x 3 sets or Lat Pull Downs, 10-12 reps x 3 sets, rest 1 minute between sets*
A2. DB Seated Press on Ground, 10-12 reps x 3 sets, rest 1 minute between sets.
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B. 3 Sets of the following:
30 Seconds DB Push Press or Barbell Push Press
45 Seconds Burpees
200 Meter Run or 60 Second Airdyne/Assault
Rest 2 Minutes between sets
B. Fitness Phase
Posterior Bending/PC Assistance + Conditioning
A1. Power Snatch, 55%, 2 reps touch n go, x 4 sets, rest 45 seconds between sets.
A2. Back Extensions Weighted, 8-10 reps x 4 sets, rest 45 seconds between sets.
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B. 3 Sets of the following:
30 Seconds Hang Power Cleans @ Moderate Weight
45 Seconds Burpees
200 Meter Run or 60 Second Airdyne/Assault
C. Competition Phase
High Bar Back Squat % + Power Clean Moderate + Power Snatch Moderate + Press + Conditioning
A. Front Squat, work to a heavy set of 2 with 40 lbs of chains, rest as needed between sets.
B. Power Clean Touch N Go Repetitions, 3 reps @ 65% x 6 sets, rest 45 seconds between sets.
C. Power Snatch, on the minute, every minute x 8 minutes, 2 reps @ 65%.
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D. Complete the following for time of:
15 Shoulder to Overhead @ 115/75 lbs
30 Cal Row
100 Double Unders
30 Cal Row
15 Shoulder to Overhead @ 115/75 lbs
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