Bring a Friend Day Every Thursday for ALL Classes!

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Schedule for the Weekend:

A. Saturday, March 12th, 2016: 9:00 am-11:30 am CrossFit Opens Week 3 Saturday Sweat Sessions

B. Sunday, March 13th, 2016: 9:00 am to 11:00 am Open Gym

C. Sunday, March 13th, 2016:  10:00 am Vagabond Powerlifting Class

*Jackie + Coach K*

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 Dynamic Warm-Up
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3-4 Minutes of the following:
Run 100 Meters or Airdyne 25 Seconds
10 Face Pulls
5 Goblet Squats
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Upper Body Pull/Core/Upper Body Push Vertical + Conditioning
A1. Strict Press, 8-10 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 January 14th, 8-10 reps
A2. Side Bridges, 20 seconds weighted/each side x 3 sets, rest 1 minute between sets.
A3. DB External Rotations, 8/each arm x 3 sets, rest 1 minute between sets.
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B. For Time of the following:
50 Double Unders or 100 Single Unders
25 Burpees
40 Double Unders or 80 Single Unders
25 Sit-Ups
30 Double Unders or 60 Single Unders
25 Burpees
20 Double Unders or 40 Single Unders
25 Sit-Ups
10 Double Unders or 20 Single Unders
B. Fitness Phase
Press Horizontal/Posterior Chain + Conditioning
A1. Close Grip Bench Press, 8-10 reps x 4 sets @ 20×1, rest 1 minute between sets.
These repetitions will get lower every week, please keep track, start moderate, no failures-Compare to January 14th
A2. Front Rack Position Step-Ups(Goblet Squat Position), 10-12 reps/each leg x 4 sets, rest 1 minute between sets.
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B. For Time of the following:
Row 500 Meters
25 Burpees
Row 400 Meters
25 Sit-Ups
Row 300 Meters
25 Burpees
Row 200 Meters
25 Sit-Ups
Row 100 Meters
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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