"Monday 5.21.2018 + VBC Olympic Lifting Class @ 6:35 pm"

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

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1. Vagabond Next Beginners Class on June 4th, 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 CrossFit Performs “Murph” on Monday, May 28th @ 9:00 am
We will be taking part in our Third Annual Memorial Day Workout called ” Murph”. This workout is consider one of the first Hero Workouts in CrossFit, and it is a great way to honor those who have made the ultimate sacrifice to protect us and serve us during their time in the military. Click HERE to learn more information.

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3. 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:
3 minutes of z1 work
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3-5 Minutes of the following:
Coach Option Warm-Up-Try Something Different!
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2 Sets of the following:
30 Seconds of Airdyne/Row
Rest 10 Seconds
30 Seconds of KBS
Rest 10 Seconds
30 Seconds of Burpees
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Double Leg/Upper Body Pull/Core + Conditioning
A1. DB Hold/Each Hand Walking Lunges, 6 reps/each leg x 3 sets, rest 45 seconds.
A2. Tall Kneeling Pallof Press, 8 reps/each way x 3 sets, rest 45 seconds.
A3. Standing Cable Row, 8 reps/each arm x 3 sets, rest 45 seconds.
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B. Complete the following of:
5 Rounds for time of the following: Tester Workout
10 Goblet Squats or Wall Balls
10 Cal Row
10 Box Step-Ups or Box Jumps(5/each leg)
200 Meter Run(250 Meter Row Sub)
B. Fitness Phase
Olympic Lifting Posterior Bending + Upper Body Pull/Upper Body Pull Assistance + Conditioning
A. Power Clean or Squat Clean Heavy Reps, 90%, 1 rep x 5 sets, rest 1-2 minutes between sets.
B1.DB Lat Pull-Overs, 10-12 reps x 2 sets, rest 45 seconds between sets.
B2. Standing DB Hammer Curls, 10-12 reps x 2 sets, rest 45 seconds between sets.
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C. Complete the following for total reps of:
5 Rounds for time of the following: Tester Workout
8 Squat Cleans @ 115/80, 95/65 lbs
200 Meter Run
8 Lateral Burpees
10 Cal Assault Bike
C. Competition Phase
Lower Body Squat/Core or Jump + Oly Clean + Single Leg/Posterior Chain + Set Conditioning Low Intense
A1. Front Squat, 5 sets of 3 reps, 70%, rest 15 seconds.
A2. Standing Broad Jump, 5 reps x 5 sets, rest 1-2 minutes between sets.
B1. Standing Pallof Press, 8 reps/each side x 3 sets, rest 45 seconds between sets.
B2. Goblet Squat Hold Walking Lunges, 8 reps/each side x 3 sets, rest 45 seconds between sets.
C. Power Clean(+ 2 reps) + Front Squat(+2 reps) x 3 sets, rest 1-2 minutes between sets.
Work to a challenging weight for the Complex.
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D. Gymnastics Conditioning of the following:
4 Sets of the following:
9 Power Cleans @ 135/95 lbs
15 Chest to Bar Pull-Ups
21 Wall Balls
Rest 2 minutes between sets
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E. Accessory Work of the following:
E1. Banded Push Downs, 20 reps x 3 sets, rest 15 seconds
E2. Single Leg Banded Curls, 10 reps/each side x 3 sets, rest 45 seconds.
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