"Saturday 1.2.2016"

*Gym Brief for the Week*

1. Vagabond Weekend Schedule

A. Saturday, January 2nd, 2016: 9:00 am Lifestyle + Fitness Phase Class

B. Saturday, January 2nd, 2016: 10:00 am Competition Phase Class

C. Sunday, January 3rd, 2016: Vagabond Gymnastics 9:00 am

D. Sunday, January 3rd, 2016: 9:00 am to 11:00 am Open Gym

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2. *Vagabond Circuit Training Class Starts on Sunday, January 10th*

Attention all Vagabonds:  Announcing the installment of the Winter Vagabond Interval Training Workshop! This 8 week, one-hour long class will take place every Sunday at 8:00AM starting Sunday, January 10th. This aerobic style/sweat class which is uniquely designed to keep the body moving in short or long periods of time with rest built in between.

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3. Vagabond Next Beginners Class on January 4th and January 27th: 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.

VBC BOX

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
Teams of Two Complete the following:
80 Burpees
50 Cal Row or 60 Calorie Asssault or 80 Calorie Airdyne
60 Thrusters @ DB or Barbell
80 Burpees
75 Cal Row or 85 Calorie Assault or 100 Calorie Airdyne
60 Thrusters @ DB or Barbell
80 Burpees
100 Cal Row or 115 Calorie Assault or 125 Calorie Airdyne
60 Thrusters @ DB or Barbell
B. Fitness Phase
Community Builder/Team Workout
Teams of Two Complete the following:
80 Burpees
50 Cal Row or 60 Calorie Asssault or 80 Calorie Airdyne
60 Thrusters @ DB or Barbell
80 Burpees
75 Cal Row or 85 Calorie Assault or 100 Calorie Airdyne
60 Thrusters @ DB or Barbell
80 Burpees
100 Cal Row or 115 Calorie Assault or 125 Calorie Airdyne
60 Thrusters @ DB or Barbell
C. Competition Phase
Interval Sets(Aerobic Long Conditioning-12-10-8-12-10-8 Minutes of Length Over Six Weeks)
10 Minute AMRAP @ 80% of:
Row 20/18 Calories
Deadlifts 15 reps @ 155/105 lbs
Box Jump Overs 10 reps @ 24/20 inches
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Rest 4 Minutes
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10 Minute AMRAP @ 80% of:
30 Double Unders
15 Overhead Squats @ 95/65 lbs
35 Second Assault/Airdyne-Keep above 375/300 Watts Assault or 300/200 Watts Airdyne
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Rest 4 Minutes
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10 Minute AMRAP @ 80% of:
100 Meter Run
15 Wall Balls
10 Toes to Bar or 10 Chest to Bar Pull-Ups-Athlete Choice
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Rest 4 Minutes
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10 Minute AMRAP @ 80% of:
10 Power Snatches @ 75/45 lbs
1 Rope Climb
Row 15/12 Cals or Assault/Airdyne 40 Seconds @ Keep above 375/300 Watts Assault or 300/200 Watts
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Done!
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