"Thursday 5.19.2016 + Schedule for the Weekend"

Schedule for the Weekend

1. Saturday, May 21st, 2016: 9:00 am Lifestyle + Fitness Phase Class

2. Saturday, May 21st, 2016: 10:00 am Competition Phase Class

3. Sunday, May 22nd, 2016: 10:00 am Vagabond Powerlifting Class

4. Sunday, May 22nd, 2016: 8:00 am Vagabond Circuit Training Class Week 5

5. Sunday, May 22nd, 2016: 9:00 am to 11:00 am Open Gym


Gym Brief for the Week

1. Vagabond Next Beginners Class on June 6th:
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 CrossFit Team Goes to the East Regional to Compete from Friday, May 27th thru Sunday, May 29th

Your Vagabond CrossFit Team will be competing at the CrossFit Games East Regional for the second year in a row, representing the Northeast Region in the East Regional against the top 30 teams in the whole East Region of the United States and Canada. You can buy tickets online by clicking HERE.


3. Vagabond Annual Summer Party on Saturday, July 23rd @ Flynn Farm, start time 3:00 pm

This will be Vagabond’s Fourth Annual Summer Party. Our host will be the Flynn’s, and will be a Pool Party at their 30 acre Farm. Great Scenery, Great Farm, and Great Time.

All Vagabonds are encouraged to join, and kids are welcomed in the afternoon hours for a great time.


I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
3-5 minutes of Banded Hamstring Stretch-2 Minutes/each side
3-4 Minutes of the following:
Run 100 Meters or Airdyne 20 Seconds
10 goblet squats
5 indian push-ups
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Front Squat/Core + Long Conditioning
A. Front Rack Walking Lunges or KB Goblet Squat Hold Walking Lunges, 6/each leg x 3 sets, 30 seconds between sets.
B1. Banded Leg Curls, 20 reps x 3 sets, rest 30 seconds between sets.
B2. Seated Russian Twists, 20 reps(10/each side) x 3 sets, rest 30 seconds between sets.
C. Complete the following for time of:
21-15-9 of the following:
Kettlebell Swings
B. Fitness Phase
Back Squat + Core/PC + Conditioning
A. Mid-Thigh Pause Power Snatch Cluster, 1.1.1 x 3 sets @ 65%, rest 1 minute between sets.
B1. Weighted Plank Holds, 50 seconds total time x 3 sets, rest 30 seconds between sets.
B2. Banded Leg Curls, 25 reps total x 3 sets, rest 30 seconds between sets.
C. Complete the follow for time of:
25-20-10 of the following:
Assault Bike(Airdyne Calories-30-25-15)
Hang Power Snatch @ 75/45 lbs
After every set completed, Run 200 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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