"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.
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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.
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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!
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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
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3-5 minutes of dynamic work
Coach Option
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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.
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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.
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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 1.1.1.1.1, 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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