"Monday 3.6.2017 + Vagabond of the Month for February: Chris Cotter + VBC Olympic Lifting Class @ 6:35 pm"

Vagabond of the Month for February: Chris Cotter. CLICK HERE FOR FULL BIO.

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Vagabond Olympic Lifting Class on Monday, March 6th @ 635 pm. CLICK HERE FOR WORKOUT.

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*Gym Brief for the Week*
1. Vagabond Next Beginners Class on March 13th:
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 Circuit Training Class Starts on Sunday, March 5th, 2017 @ 8:00 am:
We will be starting our Spring Circuit Training Class on Sunday, March 5th, which meets every Sunday at 8 am for a 6 week span. The cost of the class is only $80 for Vagabond Members for the 6 weeks, and allows you to get a great workout in on Sunday at 8 am. It also allows you to try something different, compared to Group Classes and Speciality Classes. Limited this class to 15 people. Please see Kevin to reserve spot today.
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3. 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!
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4. 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.

Cotter

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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3-5 Minutes of the following:
Coach Option-Different Type of Warm-Up-Change it up!
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3-5 Minutes of the following:
Run 100 Meters or Airdyne 25 Seconds
10 Kettlebell Swings-Russian
3 Inch Worms
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Lower Body Squatting + Single Leg/Upper Body Pull/Core + Short Conditioning
A. Front Squat, 5-7 reps x 3 sets, rest 1 minute. Suggested % to work with is 70-75%
Last week we did 6-8 reps
B1. Curtsy Lunge, 8-10 reps/each leg x 2 sets, rest 45 seconds.
B2. Weighted Sit-Ups, 15 reps x 2 sets, rest 45 seconds.
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C. 10 Sets of the following:
75 Seconds on Clock:
5 Russian KBS
5 Burpees
remaining time max calories on assault bike/airdyne
Rest 45 seconds between sets
*Score is total amount of cals*
B. Fitness Phase
Squat Bending/Core/Core+ Short Conditioning Lactate
A. Front Squat, 6-8 reps x 3 sets(rough estimate, use 70% of 1rm for rep scheme), rest 1 minute.
Last week we did 7-9 reps, use clear % and stay within %, its their to guide and we are ascending each week.
B1. DB Farmer’s Walk(Up and Back to Grass) 60 meters total x 2 sets, rest 45 seconds.
B2. DB or Barbell Box Step-Ups, 8-10 reps/each leg x 2 sets, rest 45 seconds.
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C. 10 Sets of the following:
75 Seconds on Clock:
5 Power Cleans @ 135/95, 95/65 lbs
8 Burpees
remaining time max calories on row or ski erg
Rest 45 seconds between sets
*Score is total amount of cals*
C. Competition Phase
CrossFit Opens Workout Community Based
1) 17.2 Opens Workout Re-Do
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Strength + Conditioning Work of the Day:
A. High Bar Back Squat, 2 reps x 5 sets @ 80%, rest 2 minutes between sets.
B. Power or Squat Clean Cluster, 80%, 1.1 x 4 sets, rest 2 minutes between sets.
C. Reverse Hyper, 10 reps @ 25% of back squat x 4 sets, rest 1 minute between sets.
D. 5 Rounds for time of the following:
200 Meter Run
5 Hang Power Clean and Jerks @ 135/95 lbs
200 Meter Run
5 Power Snatches @ 135/95 lbs
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