"Saturday 4.1.2017 + Back to Regular Schedule for Saturday 9 am + Open Gym + Vagabond Post Opens Celebration/Get Together Saturday @ 7 pm + On"

Schedule for the Weekend:
1. Saturday, April 1st, 2017: 9:00 am Partner Workout
2. Saturday, April 1st, 2017: Open Gym 8:00 am-11:00 am
3. Sunday, April 2nd, 2017: 8:00 am Week 4 Circuit Training Class
4. Sunday, April 2nd, 2017: 9:00 am-11:00 am Open Gym + 10:00 am Sweat Session Class

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*Gym Brief for the Week*
1. Vagabond Next Beginners Class on April 3rd:
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 Opens Post Celebration on Saturday, April 1st @ 7:00 pm
We will be doing our annual Vagabond Post Opens Celebration at the Stoneforge Grille in Easton. All Vagabonds are encouraged to attend and join in the festivities to celebrate the end of another great Opens Season and the 5 weeks of online competing. Please join us after 7 pm to kick back, relax, and have a good time.
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3. Vagabond Easter Egg Hunt on Saturday, April 15th, 2017 @ 12:00 pm
Come Join the Vagabond Community and Families, as we put on our Fourth Annual Vagabond Easter Egg Hunt for all our Vagabond Kids. All families are welcome to join in on the fun, and meet the Easter Bunny!
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4. Vagabond TRX Class Starts on Sunday, April 30th, 2017 for 8 am + 9 am Classes
TRX Suspension Training – This 6 week, 55 minute long class consists of body weight exercises that develop strength, balance, flexibility and core strength simultaneously along with improving your metabolic conditioning. The suspension training straps help even the newest member to exercise gain strength and core stability. Every exercise can be as challenging as the user makes it. Just alter your angle to the anchor to use more or less of your body weight. This full body workout will leave you impressed with how little equipment you need in order to get an intense workout. TRX small group classes are limited to 6 participants.

Opens 2017

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:
AMRAP 25 Minutes of the following:
50 Russian KBS
40 Burpees
80 Cal Row
50 Russian KBS
40 Burpees
Complete as many rounds possible in 25 minutes, you can break up reps anyway you want.
B. Fitness Phase
Community Builder/Team Workout
Teams of Two Complete the following:
AMRAP 25 Minutes of the following:
50 Russian KBS
40 Burpees
80 Cal Row
50 Russian KBS
40 Burpees
Complete as many rounds possible in 25 minutes, you can break up reps anyway you want.
C. Competition Phase
Dynamic Effort Upper Body Gymnastics + Sport CrossFit Conditioning
A. Muscle-Ups Complex:
Advanced: 6 reps x 5 sets, rest as needed between sets.
Intermediate: 3 reps x 10 sets, rest as needed between sets.
Beginner: 1-2 reps x 10 sets, rest as needed between sets.
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B. Teams of 2 Complete the following:
AMRAP 25 Minutes of the following:
12 Calorie Row
9 Power Snatches @ 75/45 lbs
6 Toes to Bar
Partner 1 completes one full round, then Partner 2 completes on full round.
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