"Saturday 2.11.2017 + Schedule for the Weekend"

Schedule for the Weekend
A. Saturday, February 11th, 2017: 9:00 am Lifestyle/Fitness Phase Class
B. Saturday, February 11th, 2017: 10:00 am Competition Phase Class
C. Saturday, February 11th, 2017: 10:00 am to 11:30 am Open Gym
D. Sunday, February 12th, 2017: 8:00 am + 9:00 am Vagabond TRX Class Week 4
E. Sunday, February 12th, 2017: 9:00-11:00 am Open Gym + 10:00 am Sweat Session
F. Sunday, February 12th, 2017: 10:00 am Vagabond Powerlifting
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*Gym Brief for the Week*
1. Vagabond Next Beginners Class on February 20th:
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 Register for the CrossFit Opens Starting in January/February Now:
The 2016 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 28th 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!
CLICK HERE TO REGISTER.
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3. Vagabond Circuit Training Class Starts on Sunday, March 5th, 2017 @ 8:00 am:
We will be starting our Spring Circuit Training Class on Sunday, March 5th, which meets every Sunday at 8 am for a 6 week span. The cost of the class is only $80 for Vagabond Members for the 6 weeks, and allows you to get a great workout in on Sunday at 8 am. It also allows you to try something different, compared to Group Classes and Speciality Classes. Limited this class to 15 people. Please see Kevin to reserve spot today.
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4. Vagabond Special Bring a Friend Day on Sunday, March 19th, 2017:
Vagabond will be offering a special Bring a Friend Day for all family, friends, and those who are interested in our programs. This will be a special class for all current Vagabond Members and those who they bring for the class. The class is free, and will be class oriented and run by a coach. Bring Anyone You Wish to come try out Vagabond!

Assault Bike

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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3-5 Minutes of the following:
Coach Option-Different Type of Warm-Up-Change it up!
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Community Builder/Team Workout
Teams of Two Complete the following:
35 Minutes on the Clock
50 Burpees
60 Wall Balls or Goblet Squats
75 Kettlebell Swings
100 Cal Row
75 Kettlebell Swings
60 Wall Balls or Goblet Squats
50 Burpees
Break up as you see fit
B. Fitness Phase
Community Builder/Team Workout
Teams of Two Complete the following:
35 Minutes on the Clock
50 Burpees
60 Wall Balls or Goblet Squats
75 Kettlebell Swings
100 Cal Row or 80 Cal Assault Bike
75 Kettlebell Swings
60 Wall Balls or Goblet Squats
50 Burpees
Break up as you see fit
C. Competition Phase
Zone 1 thru Zone 3 Recovery Work
10 Sets @ Moderate effort:
30 seconds Row
30 seconds Rest
30 seconds Double Unders
30 seconds Rest
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Rest 5 Minutes
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12 Minutes @ Low %:
15 KBS
15 Cal Row
15 Wall Balls
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Rest 5 Minutes
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10 Sets @ Moderate effort:
30 seconds Airdyne/Assault
30 seconds Rest
30 seconds Box Jumps
30 seconds Rest
Keep the bike or row at aerobic pace, meaning, these are not full efforts, on the 90% think you can hold that pace for all 15 sets and for the 50% think you should be able to have a convo next to someone, and for double unders, this is our skill session for the day.
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