Bring a Friend Day Every Thursday for ALL Classes!

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Schedule for the Weekend:

A. Saturday, March 19th, 2016: 9:00 am-11:30 am CrossFit Opens Week 4 Saturday Sweat Sessions

B. Sunday, March 20th, 2016: 9:00 am to 11:00 am Open Gym

C. Sunday, March 20th, 2016:  9:00 am Vagabond Gymnastics Class

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, 7-9 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 21st, 7-9 reps
A2. Double Heavy KB Farmer’s Walk x 60 Meters(Up and Back in Parking Lot) x 3 sets, rest 1 minute between sets.
A3. DB Tricep Extensions, 10-12 reps x 3 sets, rest 1 minute between sets.
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B. 5 Sets of the following:
30 Seconds of Assault/Airdyne
rest 30 seconds
30 Seconds Sit-Ups
rest 30 Seconds
30 Seconds Ball Slams
rest 30 Seconds
30 Seconds Row
rest 30 seconds
B. Fitness Phase
Press Horizontal/Posterior Chain + Conditioning
A1. DB Bench Press, 10-12 reps x 4 sets, rest 1:30 between sets.
A2. Romanian Deadlifts, 8 reps x 4 sets, rest 1:30 between sets.
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B. 5 Sets of the following:
30 Seconds of Shoulder to Overhead @ 115/75, 95/65 lbs
rest 30 seconds
30 Seconds Box Jumps
rest 30 Seconds
30 Seconds Assault/Airdyne
rest 30 Seconds
30 Seconds Burpees
rest 30 seconds
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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