Bring a Friend Day Every Thursday for ALL Classes!

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Schedule for the Weekend:

A. Saturday, March 5th, 2016: 9:00 am-11:30 am CrossFit Opens Week 2 Saturday Sweat Sessions

B. Sunday, March 6th, 2016: 9:00 am to 11:00 am Open Gym

C. Sunday, March 6th, 2016:  8:00 am Vagabond Circuit Class Week 8

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:
Row 20 Seconds
10 wall angels
5 indian push-ups
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Upper Body Pull/Core/Upper Body Push Vertical + Conditioning
A1. Strict Press, 2 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 last week @ 2-3 reps
A2. Hollow Holds x 45 seconds total or 20 reps of Hollow Rocks(Advanced) x 3 sets, rest 1 minute between sets.
A3. DB Powell Raises, 8/each arm x 3 sets, rest 1 minute between sets.
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B. 6 Minutes of the following:
8/6 Calorie Airdyne or 5/3 Calorie Assault bike
6 Goblet Squats
4 Push-Ups or Box Push-Ups
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rest 3 Minutes
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6 Minutes of the following:
8/6 Calorie Airdyne or 5/3 Calorie Assault Bike
6 Sit-Ups
4 Push-Ups or Box Push-Ups
B. Fitness Phase
Press Horizontal/Posterior Chain + Conditioning
A1. Close Grip Bench Press, 2 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
A2. Single Leg Romanian Deadlift KB or DB, 6/each side x 4 sets, rest 1 minute between sets.
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B. 3 Rounds for time of the following:
Row 500 Meters
21 Box Jumps
12 Pull-Ups or Jumping Pull-Ups
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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