"Thursday 9.8.2016 + The Reebok Gym Crawl this Saturday, September 10th @ Classes"

Reebok Visit @ Vagabond this Saturday, September 10th from 8:00 am to 11:00 am

In late August, we launched the 2016 Reebok Box Crawl in Boston. Here’s a quick and dirty recap. The Box Crawl is an epic road trip stopping at 125 CrossFit Boxes over the course of 18 weeks. We kicked off on in the Northeast and we are making our way to California…we are essentially chasing summer! The tour consists of a few elements all specifically designed to add value to your membership while introducing your community to Reebok. Essentially, we’d like to come hang out with your for the day and bring awesome stuff! Here’s a little of what we will bring: a full Nano 6 try on experience where members will be able to try on the Nano 6 for their workout, a fully stocked Reebok Recovery Bar that is loaded with Progenex, Kill Cliff, Goat Tape, WOD Repair Lotion, Vita Coco, Caveman Coffee, and much more as well as a Reebok Survival Outpost packed with body wipes, hair ties, and plastic bags for your dirty gym clothes…you know, all the must haves! We bring this entire experience to you in a tricked-out pick-up truck and tow behind trailer

Onward Progress

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 Hollow Holds
Rest 15 Seconds
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Skill Review + Long Conditioning
A. Hang Power Clean Position, we will take clients thru an advanced warm up with Coach B Progressions with light barbells, and then we will review the Hang Power Clean Position.
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B. Complete the following for time of:
5 Rounds of the following:
400 Meter Run(Sub 20 Cal Assault Bike or 25 Calorie Airdyne)
20 Sit-Ups
12 Kettlebell Swings
B. Fitness Phase
Skill Review + Long Conditioning
A. Hang Power Clean Position, we will take clients thru an advanced warm up with Coach B Progressions with light barbells, and then we will review the Hang Power Clean Position.
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B. Complete the following for time of:
5 Rounds of the following:
12 Toes to Bar(Sub 20 Sit-Ups)
500 Meter Row
10 Hang Power Cleans @ 115/75 lbs, 95/65 lbs
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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