"Saturday 11.24.2018 + Schedule for the Weekend"

Schedule for the Weekend:
1. Saturday, November 24th, 2018: 9:00 am Community Workout
2. Saturday, November 24th, 2018: 10:00 am to 11:30 am Open Gym
3. Sunday, November 25th, 2018: 9:00 am to 11:00 am Open Gym
4. Sunday, November 25th, 2018: 10:00 am VBC Sweat Class
4 Rounds for time of the following:
400 Meter Run or 500 Meter Row
15 Burpees
200 Meter Run or 250 Meter Row
15 Ball Slams

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1. Vagabond Next Beginners Class on November 26th, 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 9th Annual Holiday Party on Saturday, December 1st @ 7:00 pm to Midnight:
Join us all on Saturday, December 1st from 7:00 pm to Midnight, as we celebrate the Holidays with our closest Vagabond Friends for our 9th Annual Vagabond Holiday Party. This year we will once again have music from a DJ, catered food, dancing, drinking, and hanging with some good friends, which will be held at the Chateau Restaurant in Norton on Bay Road. Save the date and go to our Facebook Annual Holiday Party Page.
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3. Vagabond Toy Drive on Saturday, December 15th @ 9:00 am
Join us all month long in December for the annual Vagabond Toy Drive to support the child life specialists at Boston Children’s Hospital. This is our 6th year partnering with our friends at Flynn’s Farm and we hope this is the most generous year yet! We will top off the drive with a benefit workout on 12.15- RSVP now @ our Facebook Annual Toy Drive Page.

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
II. Phases Strength and Conditioning:
A. Lifestyle Phase + Fitness Phase
Vagabond Community Day
Teams of Two complete the following of:
100/85 Cal Assault Bike or 100/85 Cal Row
80 Burpees
75/60 Cal Assault Bike or 75/60 Cal Row
100 Walking Lunges Weighted with DB or Barbell(Front or Back Rack)
100/85 Cal Assault Bike or 100/85 Cal Row
100 DB or Barbell Thrusters @ 75/45 lbs
75/60 Cal Assault Bike or 75/60 Cal Row
80 Burpees
100/85 Cal Assault Bike or 100/85 Cal Row
Done
B. Competition Phase
CrossFit Conditioning/Community
A. Gymnastics Prep Warm-Up of the following:
10 Minutes @ Warm-Up Pace of the following:
2 Rope Climbs + 30 Foot Handstand Walk
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B. AMRAP 20 Minutes of the following:
12 Calorie Row
8 Burpees
8 Wall Balls
12 Calorie Row
8 Burpees
30 Double Unders
Compare score to November 24th, 2017
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C. Cool-Down of the following:
10 Sets of the folllwing:
30 Second Bike or Ski Erg
rest 15 seconds
30 Second Ball Slams
rest 15 seconds
30 Second Shuttle Run
rest 15 seconds
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