"Saturday 9.10.2016 + Reebok Gym Crawl 8 am to 11 am"

Vagabond Schedule for the Weekend

1. Saturday, September 10th, 2016: Vagabond Lifestyle/Fitness Phase Class @ 9:00 am

2. Saturday, September 10th, 2016: Vagabond Competition Phase Class @ 10:00 am

3. Sunday, September 11th, 2016: 8:00 am Vagabond TRX Class @ 8:00 am- Week 1

4. Sunday, September 11th, 2016: 9:00 am Vagabond TRX Class @ 9:00 am- Week 1

5. Sunday, September 11th, 2016: 9:00 am to 11:00 am Open Gym

6. Sunday, September 11th, 2016: 10:00 am Vagabond Powerlifting Class

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*Reebok Visits Vagabond this Saturday, September 10th @ 8:00 am to 11:00 am*

Reebok Visit @ Vagabond this Saturday, September 10th from 8:00 am to 11:00 am
In late August, we launched the 2016 Reebok Box Crawl in Boston. Here’s a quick and dirty recap. The Box Crawl is an epic road trip stopping at 125 CrossFit Boxes over the course of 18 weeks. We kicked off on in the Northeast and we are making our way to California…we are essentially chasing summer! The tour consists of a few elements all specifically designed to add value to your membership while introducing your community to Reebok. Essentially, we’d like to come hang out with your for the day and bring awesome stuff! Here’s a little of what we will bring: a full Nano 6 try on experience where members will be able to try on the Nano 6 for their workout, a fully stocked Reebok Recovery Bar that is loaded with Progenex, Kill Cliff, Goat Tape, WOD Repair Lotion, Vita Coco, Caveman Coffee, and much more as well as a Reebok Survival Outpost packed with body wipes, hair ties, and plastic bags for your dirty gym clothes…you know, all the must haves! We bring this entire experience to you in a tricked-out pick-up truck and tow behind trailer

crawl

I. Dynamic and Mobility Prep Warm-Up:
Competition, Fitness, Lifestyle Phase Prep
3 minutes of z1 work
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3-5 minutes of mobility work
II. Phases Strength and Conditioning;
A. Lifestyle Phase
Community Builder/Team Workout
Teams of Two Complete the following:
Complete the following 28 Minute AMRAP of the following:
12 Burpees
12 Box Step-Ups
200 Meter Run
Switch every exercise, minimal amount of rest time
B. Fitness Phase
Community Builder/Team Workout
Teams of Two Complete the following:
Complete the following 28 Minute AMRAP of the following:
12 Burpees
12 Wall Balls
200 Meter Run
Switch every exercise, minimal amount of rest time
C. Competition Phase
Upper Body Variations + Individual CrossFit
1) Bench Press (deload): [email protected]%, [email protected]%, [email protected]%.
Then, 5 x 2 @70%, every 60s.
Based off 90% of 1RM
2A) 20 Push-Ups x 5 sets, rest 30 seconds between sets.
2B) 20 Side Bends(10/each side) x 5 sets, rest 30 seconds between sets.
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3) “Little Eva”
10 Rounds for time of the following:
Run 400 Meters
15 KBS @ 53/35 lbs
15 Pull-Ups(Chin Over Bar)
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