"Saturday 1.16.2016 + Schedule for Weekend"

Schedule for the Weekend:

A. Saturday, January 16th, 2016: 9:00 am Lifestyle + Fitness Phase Class

B. Saturday, January 16th, 2016: 10:00 am Competition Phase Class

C. Sunday, January 17th, 2016:  8:00 am Vagabond Circuit Training Class Week 2

D. Sunday, January 17th, 2016: 9:00 am to 11:00 am Open Gym

E. Sunday, January 10th, 2016: 9:00 am Vagabond Gymnastics Class

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*Gym Brief for the Week*

1. Vagabond Next Beginners Class on January 25th: New Year Special

Vagabond will be offering its Annual January Special for the month. All new clients and members who sign up for the Beginner Classes in January will get a discounted rate of $89 for the Introduction Class offered at Vagabond CrossFit. This could make a great gift for a loved one, friend, and or family member. Take advantage of the Holiday Season and the January Special at Vagabond.

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2. Vagabond Register for the CrossFit Opens Starting on January 14th

The 2015 CrossFit Opens was huge success for Vagabond CrossFit. We came together for 5 weeks in a row and competed, fought, and supported each other in true Vagabond style- with drive and compassion. Over 90 of us officially registered for the Games and dozens more who popped in and out each week for the workouts- record numbers for the gym. Vagabond was in the top 15 for most sign ups for affiliates in the Northeast out of around a thousand gyms. This was the second year that Vagabond had an official team for the opens made up of the Competition Phase group and they finished in the top 5 out of 400 teams in the Northeast region, making the East Regional and finishing 7th overall at the East Regional out of the 30 best teams in the Northeast and Canada East.

This year they have opened the variety and choice once again, by adding in a RX and Scaled Division for everyone to participate in a safe and effective manner. If you are doubting yourself, then stop yourself right now. This is a 5 week online competition, that is meant for each and every person to take part in and also challenge yourself for the five week period. We will meet every Saturday at 9:00 am as a group and for five weeks be there to help cheer each other thru challenging workouts, but are for meant for everyone to do.

Just another great way for each and every person to have goals to meet and to have something to look forward to every weekend for 5 weeks. Sign up Vagabonds!

SIGN UP FOR THE CROSSFIT OPENS

Comp Andrew

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
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Community Builder/Team Workout-Annual Vagabond Toy Drive
Teams of Two Complete the following:
80 Calorie Row
100 Box Jumps or Step-Ups
80 Front Squats- Goblet or Barbell @ 95/65 lbs, 75/45 lbs
100 Kettlebell Swings @ 53/35 lbs
80 Calorie Row
100 Box Jumps or Step-Ups
80 Front Squats-Goblet or Barbell @ 95/65 lbs, 75/45 lbs
100 Kettlebell Swings @ 53/35 lbs
B. Fitness Phase
Community Builder/Team Workout
Teams of Two Complete the following:
100 Hang Power Cleans @ 115/75 lbs, 95/65 lbs
80 Box Jumps or Step-Ups
100 Front Squats @ 115/75 lbs, 95/65 lbs
80 Burpees
100 Hang Power Clean @ 115/75 lbs, 95/65 lbs
80 Box Jumps or Step-Ups
100 Front Squats @ 115/75 lbs, 95/65 lbs
80 Burpees
C. Competition Phase
Saturday, January 16th, 2015:
Interval Sets(Aerobic Long Conditioning-12-10-8-12-10-8 Minutes of Length Over Six Weeks)
Complete the following of:
20 Power Cleans for time @ 225 lbs/145 lbs-Scale Weight if needed-Come See Me or Email Me
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Rest 5 Minutes
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15 Minutes of the following:
1 Minute Airdyne/Assault
10 Box Jumps @ 30/24 inches
10 Burpees
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Rest 5 Minutes
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15 Minutes of the following:
40 Cal Row
10 Kettlebell Swings @ 53/35 lbs
10 Chest to Bar Pull-Ups or 3-4 Muscle-Ups-Athlete Choice
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