"Strong is Beautiful"(2.13.2012)

Dave's best impression of Spiderman...

A. The CrossFit Season is upon us, and we want all Vagabond Members to sign up for this 5 week long competition that will be held within Vagabond Strength and Conditioning. Do it to see how you stack up against others from around the world, and also to help represent Vagabond as a gym. The more people we can get to sign up from the gym, the more we can get the Vagabond Name out there. Together we can go in as ONE UNIT, and no matter come out as winners. Also, we have created a team link, so sign up, register, create a profile, and then look for the Team Name, CrossFit Vagabond to add yourself to the Vagabond Team.*

*Click Here to Register for the CrossFit Opens and represent Vagabond CrossFit. Make sure you sign up for our affiliate team as CROSSFIT VAGABOND.*

C. On Ramp Sessions

The next open on ramp will be starting on February 20. It will run every Monday, Tuesday, and Thursday at 10:30 am or 7:30 pm. If this is not an option for you, then we do have individual personal training that you can register for on your own time, with a trainer, for 5 longer sessions that will teach you what you would have learned in on ramp. Your first step in this amazing journey is to contact Vagabond for an evaluation at 508-930-8734.

Vagabonds having some fun.... The Community is what drives YOU!

I. Dynamic and Mobility Prep Warm-Up:
5 minutes of movement prep work
+
2 rounds for time
wall squats x 10
lunge steps w/ lat mobility
ground to sky
+
Clean Progressions Review
II. Lifestyle Phases Strength and Conditioning:
A. Fitness Phase:
A. Shoulder Press x 1/ Push Press x 2 x 5 sets, rest 2:00 minutes
B. For Time of the following movements @ 95%:
15 Hang Power Cleans @ 115/80, 95/65, 75/50
30 Burpees
15 Hang Power Cleans @ 115/80, 95/65, 75/50
C. Max Single Unders x 3:00 Minutes
Level 2 can scale up to Max Double Unders x 3:00 Minutes
B. Competition Phase:
A. Thruster, work to a heavy 1 rep max, taken from rack(NO MORE THAN 5 ATTEMPTS)
B. KB Snatch 5 reps per arm x 5 sets, rest 1:00 minute between sets @ 55/35-Reps unbroken- 5 on right and 5 on left
C. Take 80% of 1 Rep Max Thruster, and for a 6 Minute AMRAP Complete as many reps as possible in that time allowed
D. AirDyne x 120 seconds Max x 1 set
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