"Saturday 12.26.2015"

*Gym Brief for the Week*

1. Vagabond Schedule for Holiday Week

A. Saturday, December 26th, 2015: 9 am Lifestyle/Fitness Phase + 10:00 am Competition Phase

B. Sunday, December 27th, 2015: 9:00 am to 11:00 am Open Gym + 10:00 am Powerlifting Class

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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, 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.

January-beginners

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:
Two Sets of the following completed by two team members:
50 Kettlebell Swings
50 Burpees
50 Box Jumps
90 Cal Row or 1600 Meter Run
50 Goblet Squats
100 Sit-Ups
50 DB or Barbell Push Press @ 75/45 lbs
One Team Member works at a time, must finish all reps before moving onto next movement. You must finish 2 rounds in total to be done
B. Fitness Phase
Community Builder/Team Workout
Teams of Two Complete the following:
Two Sets of the following completed by two team members:
50 Hang Power Snatches @ 75/45 lbs
50 Burpees
50 Box Jumps
90 Cal Row or 1600 Meter Run
50 Front Squats @ 75/45 lbs
100 Sit-Ups
50 Push Press @ 75/45 lns
One Team Member works at a time, must finish all reps before moving onto next movement. You must finish 2 rounds in total to be done
C. Competition Phase
Interval Sets(Aerobic Long Conditioning-12-10-8-12-10-8 Minutes of Length Over Six Weeks)
12 Minute AMRAP @ 80% of:
Row 15 Calories
Box Jump Overs 10 repetitions
Double Unders 30 repetitions
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Rest 4 Minutes
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12 Minute AMRAP @ 80% of:
Assault Bike 20/16 Calories or Airdyne Bike 25/20 Calories
Wall Balls 15 repetitions
Toes to Bar 10 repetitions
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Rest 4 Minutes
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12 Minute AMRAP @ 80% of:
Run 200 Meters
8 Chest to Bar Pull-Ups or 8 Toes to Bar or 3 Muscle-Ups-Athlete Choice
5 Overhead Squats @ 115/75 lbs
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Rest 4 Minutes
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4 Minute AMRAP of:
Max Calorie Row @ 90% of Max Calorie Assault/Airdyne @ 90%-Athlete Choice
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