"Thursday 12.31.2015 + New Year's Eve Schedule"

*Gym Brief for the Week*

1. Vagabond New Year Holiday Schedule

A. Thursday, December 31st, 2015(New Year’s Eve): 6 am, 715 am, 9 am, 12 pm classes

B. Friday, January 1st, 2015(New Year Day): 9 am to 2 pm Open Gym

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2. *Vagabond Circuit Training Class Starts on Sunday, January 10th*

Attention all Vagabonds:  Announcing the installment of the Winter Vagabond Interval Training Workshop! This 8 week, one-hour long class will take place every Sunday at 8:00AM starting Sunday, January 10th. This aerobic style/sweat class which is uniquely designed to keep the body moving in short or long periods of time with rest built in between.

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3. Vagabond Next Beginners Class on January 4th and January 27th: New Year Special

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

Carolyn R.

Carolyn Part 1

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
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Coach Run Warm-Up:
2 Sets of the following:
20 Seconds Airdyne/Row
Rest 10 Seconds
20 Seconds of Wall Angels
Rest 10 Seconds
20 Seconds of Ball Slams
Rest 10 Seconds
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Horizontal Press(DB or Barbell)/Core/Posterior Chain + AMRAP Sets
A1. High Bar Back Squat, 5 reps x 3 sets @ 70%, rest 1 minute between sets.
A2. Hollow Holds, 30 seconds x 3 sets, rest 1 minute between sets.
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B. 8 Rounds of the following:
40 Seconds On of Each Movement/20 Seconds Off:
Station 1: Assault/Airdyne for Calories
Station 2: Plank Holds
Station 3: Kettlebell Swings Russian
B. Fitness Phase
Press Horizontal/Posterior Chain + Conditioning
A1. Strict Press, 5 reps 3 sets, rest 1 minute between sets.
A2. DB Row, 8/each arm x 3 sets, rest 1 minute between sets.
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B. 8 Rounds of the following: Total 24 Minutes
40 Seconds On of Each Movement/20 Seconds Off:
Station 1: Row for Calories
Station 2: Burpees
Station 3: Kettlebell Swings
C. Competition Phase
Rest Day/Open Gym
A.1  Rest and recovery on Sunday
A.2  Z1 activity for 30-60 minutes – do something new
A.3  Recovery – mobility work (check out mobilitywod.com), PT work, band work.
A.4 Take some time to prepare your meals and training times for the week.
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