"Thursday 3.23.2016"

*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.
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!
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.
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.


I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
3-5 Minutes of the following:
Coach Choice
3 Sets of the following:
20 Seconds of Burpees
Rest 10 Seconds
20 Seconds of Airdyne/Row
Rest 10 Seconds
20 Seconds of Goblet Squats
Rest 10 Seconds
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Double Leg or Single Leg/Core/Posterior Development + Conditioning
A. High Bar Back Squat, 4-5 reps @ 60% x 5 sets, rest 1 minute between sets.
Last time tested for 1RM was August 15th, 2016 + March 9th
B1. Banded Leg Curls, 12-15 reps x 3 sets, rest 45 seconds.
B2. Tall Kneeling Pallof Press, 10 reps/each way x 3 sets, rest 45 seconds.
C. 3 Rounds of the following for time:
20 KB Walking Lunge Steps(10/each leg)(Modify to Box Step-Ups)
15 No Push-Up Burpees
35 Second Plank Hold
B. Fitness Phase
Bending Posterior + PC/Core + Conditioning
A. Power Clean or Squat Clean Cluster, x 3 sets @ 65-70%, rest 1-2 minutes between sets.
1RM from October 3rd, 2016 + February 13th, 2017
B1. Weighted Barbell Good Mornings, 8-10 reps @ moderate weight x 3 sets, rest 1 minute between sets.
If people do not want to do Barbell Good Mornings, can perform Back Extensions, 10-12 reps x 3 sets
B2. Weighted Sit-Ups, 15 reps x 3 sets, rest 1 minute between sets.
C. 3 Rounds for time of the following:
20 KB Walking Lunge Steps(10/each leg)(Hold in Down Portion)
15 Hang Power Cleans @ 115/75 lbs, 95/65 lbs
10 Lateral Burpees
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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