"Thursday 3.16.2017 + Vagabond Bring a Friend Day, Every Thursday, Every Class"

*Gym Brief for the Week*
1. Vagabond Next Beginners Class on April 3rd:
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 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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3. 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.
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4. Vagabond Opens Post Celebration on Saturday, April 1st @ 7:00 pm
We will be doing our annual Vagabond Post Opens Celebration at the Stoneforge Grille in Easton. All Vagabonds are encouraged to attend and join in the festivities to celebrate the end of another great Opens Season and the 5 weeks of online competing. Please join us after 7 pm to kick back, relax, and have a good time.

KW:KO

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 option
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3 Sets of the following of Coach Run Warm-Up:
15 Seconds of Burpees
Rest 15 Seconds
30 Seconds of Airdyne
Rest 15 Seconds
15 Seconds of Plank Holds
Rest 15 Seconds
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Double Leg or Single Leg/Core/Posterior Development + Conditioning
A. High Bar Back Squat, 2 reps x 8 sets @ 50% of 1RM, rest 30 seconds between sets.
Last time tested for 1RM was August 15th, 2016 + March 9th
B1. Dumbbell Good Mornings, 12-15 reps x 3 sets, rest 45 seconds.
Put Dumbbell on chest, and push hips back, hip hinge
B2. Side Bridge, 30 seconds/each side x 3 sets, rest 45 seconds.
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C. AMRAP 6 Minutes of the following:
8/6 Cal Row
8 Hanging Knee Raises
8 Goblet Squats
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Rest 2 Minutes
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AMRAP 6 Minutes of the following:
8/6 Cal Row
8 DB Push Press(Barbell Push Press @ 75/45 lbs, 65/35 lbs)
8 Goblet Squats
B. Fitness Phase
Bending Posterior + PC/Core + Conditioning
A1. DB Walking Lunges, 10 reps/each leg x 3 sets, rest 45 seconds between sets.
A2. DB Row, 8-10 reps/each arm heavy x 3 sets, rest 45 seconds between sets.
A3. Half Kneeling Pallof Press, 10 reps/each way x 3 sets, rest 45 seconds between sets.
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B. AMRAP 6 Minutes of the following:
100 Meter Run or 7/5 Cal Assault(10/8 Cal Airdyne)
8 Toes to Bar or Hanging Knee Raises
8 Kettlebell Swings
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Rest 2 Minutes
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AMRAP 6 Minutes of the following:
100 Meter Run or 7/5 Cal Assault(10/8 Cal Airdyne)
8 Pull-Ups or Jumping Pull-Ups
8 Kettlebell Swings
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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