"Saturday 12.19.2015 + Vagabond Annual Toy Drive

*Gym Brief for the Week*

1. Vagabond Schedule for the Weekend

A. Saturday, December 19th, 2015: 9:00 am Lifestyle/Fitness/Competition Phase Class

B. Saturday, December 19th, 2015: 10:00 am to 11:00 am Open Gym

C. Saturday, December 19th, 2015: Vagabond Toy Drive @ 9:00 am

D. Sunday, December 20th, 2015: 9:00 am to 11:00 am Open Gym

E. Sunday, December 20th, 2015: 9:00 am Vagabond Gymnastics Class

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2. *Vagabond Toy Drive on Saturday, December 19th @ 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 3rd 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 12.19- RSVP now @ our Facebook Annual Toy Drive Page. CLICK HERE.

 

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3. *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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4. Vagabond Next Beginners Class on January 4th, January 11th, 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.

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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:
5 Sets of the following @ High Effort by each Partner:
50 Burpees
40 Box Jumps
30 Thrusters-DB
50 Cal Row or 1000 Meters of Running or 60 Calorie Airdyne/45 Calorie Assault
One Member works at a time, and completes 10 reps of each movement, before the next partner does the next 10 reps. You must finish all 40 burpees, before moving onto 40 box jumps and so on.
B. Fitness Phase
Community Builder/Team Workout
Teams of Two Complete the following:
5 Sets of the following @ High Effort by each Partner:
50 Burpees
50 Wall Balls
50 Hang Power Snatches @ 95/65 lbs, 75/45 lbs
50 Cal Row or 1000 Meters of Running or 60 Calorie Airdyne/45 Calorie Assault
One Member works at a time, and completes 10 reps of each movement, before the next partner does the next 10 reps. You must finish all 40 burpees, before moving onto 40 box jumps and so on.
C. Competition Phase
Team Workouts or Individual Workout-Community Builder-Back Off Saturday-Team Builder
Teams of Two Complete the following:
5 Sets of the following @ High Effort by each Partner:
50 Burpees
50 Wall Balls
50 Hang Power Snatches @ 95/65 lbs, 75/45 lbs
50 Cal Row or 1000 Meters of Running or 60 Calorie Airdyne/45 Calorie Assault
One Member works at a time, and completes 10 reps of each movement, before the next partner does the next 10 reps. You must finish all 40 burpees, before moving onto 40 box jumps and so on.
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