Vagabond Bring A Friend Day All Day All Classes!

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1. Vagabond Next Beginners Class on February 18th, 2018:
We offer our Beginners Program, which is mandatory before entering the group class and will be directed through a well organized and efficient program. The duration of the Beginners Class Program is 6 small group sessions, which will last two weeks long. We will teach you the fundamentals of our Strength and Conditioning Program to help make your transition into the classes a little easier for you within a small group setting.
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2. Vagabond Register for the CrossFit Opens Starting in January/February Now:
The 2018 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 65 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 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!
CLICK HERE TO REGISTER.

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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3-5 Minutes of the following:
Coach Option
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3 Sets of the following:
30 Seconds of KBS
Rest 10 Seconds
20 Seconds of Goblet Squats
Rest 10 Seconds
30 Seconds of Plank Holds
Rest 10 Seconds
II. Phases Strength + Conditioning:
A. Lifestyle Phase
Lower Body/Upper Body/PC + Conditioning
A1. Barbell Row, 6-8 reps x 3 sets, rest 45 seconds.
*People can sub to Lat Pull-Downs, 12-15 reps x 3 sets.*
A2. Tall Kneeling Single Arm KB Press, 10 reps/each arm x 3 sets, rest 45 seconds.
A3. KB Row Single Arm, 8 reps/each arm x 3 sets, rest 45 seconds.
A4. Traditional Standing DB Curls, 10 reps @ 4010 x 3 sets, rest 45 seconds.
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B. Conditioning of the following:
5 Sets of the following:
60 Second Jump Rope Singles
45 Second Burpees
60 Second Cal Assault Bike
30 Second DB Thruster
Rest 60 seconds between sets
B. Fitness Phase
Lower Body/Core/Lower Body/Core + Conditioning
A1. Barbell Rack Walking Lunges, 5 reps/each leg x 3 sets, rest 45 seconds.
A2. Standing Pallof Press, 8 reps/each way x 3 sets, rest 45 seconds.
A3. Tall Kneeling, 8 reps/each arm x 3 sets, rest 45 seconds.
A4. Standing Double Arm Hammer Curls, 10-12 reps @ 3010 x 3 sets, rest 45 seconds.
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B. Complete the following of:
5 Sets of the following:
60 Second Cal Row
45 Second Double Under/Single Under
60 Second Burpees
30 Second Barbell Strict Press @ 95/65, 75/55, 65/45, 55/35 lbs
Rest 60 seconds between sets
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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