"Sunday 2.14.12016 + Schedule for Sunday"

Schedule for the Weekend:

A. Sunday, February 14th, 2016: 9:00 am to 11:00 am Open Gym

B. Sunday, February 14th, 2016:  8:00 am Vagabond Circuit Class Week 5

C. Sunday, February 14th, 2016: 9:00 am Vagabond Gymnastics

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1. Vagabond Next Beginners Class on February 15th: New Year Special

Vagabond will be offering its Annual February Special for the month. All new clients and members who sign up for the Beginner Classes in February 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 February Special at Vagabond.

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2. Vagabond Contest Time for Check-In Contest During CrossFit Opens

CONTEST TIME! check into Vagabond during the 5 weeks of the CrossFit Open with these hashtags to win weekly prizes and a chance to win one free month’s membership: #vagabond or #vbc. We will select one random winner each week and they will get to pick an item from the Vagabond store. At the end of the 5 weeks of the Open, one winner will be randomly selected and will win one month of free membership to Vagabond.
 RULES:
*you must check in at official Vagabond business page/location: VagabondCrossFit(vagabondcrossfit.com) with one of these hashtags: #vagabond or #vbc
* you must be a current member to participate
*unlimited check ins welcome
*any negative or unsportsmanlike posts will be deleted and ineligible
*Winner of ONE MONTH FREE membership at Vagabond will be drawn at random at a post-Opens Vagabond night out

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3. The CrossFit Opens Atmosphere at Vagabond

The CrossFit Open is an amazing time to be a Vagabond! Here’s how it works!
  • You register to participate here (pick Vagabond as your affiliate): http://games.crossfit.com/affiliate/313
  • For 5 consecutive weeks from 2/25-3/28, CrossFit HQ releases a scaled and RX workout online on Thursday nights.
  • As a group, we do these workouts together starting at 9AM each Saturday (heats are released sometime Friday).
  • We place participants in heats that run very smoothly all morning long- you will be placed with similar-ability athletes from Lifestyle and Fitness phases.
  • You will never be forced or expected to perform a movement you are not comfortable with- everything can be scaled.
  • You enter your score online in your personal CrossFit Open profile and track your success.
The goal for the Open is to do this together and try to get a taste for competition and success, all the while in the familiarity and comfort of your own gym. You’ll experience new PRs, hit new successes and definitely challenge yourself. Who’s in??

 SIGN UP FOR THE CROSSFIT OPENS

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I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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3-5 minutes of dynamic work
Coach Option
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3-5 Minutes of the following:
Banded Hamstring Stretch x 2 minutes/each side
II. Phases Strength and Conditioning:
A. Lifestyle and Fitness Phase and Competition Phase:
A. 
 Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
B. 
Nutrition Preparation
* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
C. 
 Mental Restoration
* Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries
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