"Thursday 3.1.2017 + Special Bring a Friend Day on Sunday, March 26th @ 9:00 am"

*Gym Brief for the Week*
1. Vagabond Next Beginners Class on March 13th:
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.
2. Vagabond Circuit Training Class Starts on Sunday, March 5th, 2017 @ 8:00 am:
We will be starting our Spring Circuit Training Class on Sunday, March 5th, which meets every Sunday at 8 am for a 6 week span. The cost of the class is only $80 for Vagabond Members for the 6 weeks, and allows you to get a great workout in on Sunday at 8 am. It also allows you to try something different, compared to Group Classes and Speciality Classes. Limited this class to 15 people. Please see Kevin to reserve spot today.
3. Vagabond Special Bring a Friend Day on Sunday, March 26th, 2017:
Vagabond will be offering a special Bring a Friend Day for all family, friends, and those who are interested in our programs. This will be a special class for all current Vagabond Members and those who they bring for the class. The class is free, and will be class oriented and run by a coach. Bring Anyone You Wish to come try out Vagabond!
4. Vagabond Facebook Check-In Contest Thru Whole CrossFit Opens:
We will be doing our Facebook Check-In Contest again during the CrossFit Opens. Check in throughout the week with hashtags #vagabond or #vbc and we will pick a random winner every week. At the end of the competition, we will pick a winner for the grand prize for a Free Month Membership.

The boys coaches

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
3-5 minutes of dynamic work
Coach Option
3-5 Minutes of the following:
Banded Shoulder Stretch x 2 minutes/each side
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Double Leg or Single Leg/Core/Posterior Development + Conditioning
A. High Bar Back Squat, 2-3 reps x 4 sets, rest 45 seconds.(Box Squat if need to modify)
Look back at last week, we did 3-5 reps
B1. Banded Leg Curls, 20 reps x 2 sets, rest 45 seconds.
B2. Sorensen Hold, 25-45 seconds total time hold x 2 sets, rest 45 seconds.
C. 3 Rounds for time of the following:
25/19 Cal Row
15 KBS-Russian
12 Pull-Ups(Scale to Jumping Pull-Ups)
B. Fitness Phase
Bending Posterior + PC/Core + Conditioning
A. Traditional Deadlift or Sumo Deadlift, 2 reps x 6 sets @ 60% of best 1RM, rest 45 seconds between sets.
B1. Glute Bridges w/ Dumbbell on Hips, 12-15 reps x 2 sets, rest 45 seconds.
B2. Half Kneeling Pallof Press, 10-12 reps/each way x 2 sets, rest 45 seconds.
C. 5 Rounds for time of the following:
5 Clean and Jerks @ 135/95 lbs
30 Double Unders(50 Single Unders Scaled)
10 Toes to Bar(Knee Raises Scaled)
Clean and Jerks cannot be touch n go, they must be clusters of, so drop every repetition, and look for good quality movement to the best of your ability.
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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