"Thursday 2.11.2016 + Schedule for the Weekend"

Schedule for the Weekend:

A. Saturday, February 13th, 2016: 9:00 am Lifestyle + Fitness Phase Class

B. Saturday, February 13th, 2016: 10:00 am Competition Phase Class

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

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

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


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.


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.
*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



3. Vagabond Register for the CrossFit Opens Starting on January 14th

The 2015 CrossFit Opens was huge success for Vagabond CrossFit. We came together for 5 weeks in a row and competed, fought, and supported each other in true Vagabond style- with drive and compassion. Over 90 of us officially registered for the Games and dozens more who popped in and out each week for the workouts- record numbers for the gym. Vagabond was in the top 15 for most sign ups for affiliates in the Northeast out of around a thousand gyms. This was the second year that Vagabond had an official team for the opens made up of the Competition Phase group and they finished in the top 5 out of 400 teams in the Northeast region, making the East Regional and finishing 7th overall at the East Regional out of the 30 best teams in the Northeast and Canada East.

This year they have opened the variety and choice once again, by adding in a RX and Scaled Division for everyone to participate in a safe and effective manner. If you are doubting yourself, then stop yourself right now. This is a 5 week online competition, that is meant for each and every person to take part in and also challenge yourself for the five week period. We will meet every Saturday at 9:00 am as a group and for five weeks be there to help cheer each other thru challenging workouts, but are for meant for everyone to do.

Just another great way for each and every person to have goals to meet and to have something to look forward to every weekend for 5 weeks. Sign up Vagabonds!


Jessi Flynn

I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
3-5 minutes of Coach Dynamic Warm-Up
3-4 Minutes of the following:
Row 100 Meters or Airdyne 20 Seconds
10 goblet squats
5 wall angels
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Upper Body Pull/Core/Upper Body Push Vertical + Conditioning
A1. Strict Press, 4-6 reps x 3 sets, rest 1 minute between sets.
Keep track of this weight and numbers, repetitions will go down every week or every other week, keep weight moderate-Compare to last week @ 5-7 reps
A2. DB Row, 10/each arm x 3 sets, rest 1 minute between sets.
A3. Ball Slams, 15 reps x 3 sets, rest 1 minute between sets.
Keep midline tight, while ball is overhead
B. 21-15-9-3 of the following:
Cal Row
DB Thrusters @ moderate weight
B. Fitness Phase
Press Horizontal/Posterior Chain + Conditioning
A. Close Grip Bench Press, 4-6 reps x 4 sets @ 20×1, rest 1:30 between sets.
These repetitions will get lower every week, please keep track, start moderate, no failures
B1. Romanian Deadlifts, 8-10 reps x 3 sets, rest 1 minute between sets.
B2. DB Tricep Extensions, 8-10 reps x 3 sets, rest 1 minute between sets.
C. 30-20-10 of the following:
Hang Power Cleans @ 115/75 lbs, 95/65 lbs
After Every Set of Hang Power Cleans, 30 reps, 20 reps, 10 reps, complete 25/20 Calorie Assault Bike or 30/25 Calorie Airdyne
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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