"Tuesday 11.22.2016 + Holiday Schedule for Thanksgiving"

Thanksgiving Week Holiday Schedule:
A. Wednesday, November 23rd, 2016: 6 am, 715 am, 9 am, 12 pm, 1 pm-4 pm Open Gym, 430 pm class
B. Thursday, November 24th, 2016: 9:00 am class only
C. Friday, November 25th, 2016: 9:00 am class + 10:00 am to 1:00 pm Open Gym
*Gym Brief for the Week*
1. Vagabond Next Beginners Class on December 12th: Cost only $119 for the 2 week class
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 6th Annual Holiday Party on Saturday, December 10th @ 8:00 pm to Midnight:
Join us all on Saturday, December 10th from 8:00 pm to Midnight, as we celebrate the Holidays with our closest Vagabond Friends for our Sixth Annual Vagabond Holiday Party. This year we will once again have music from a DJ, catered food, dancing, drinking, and photo booth, which will be held at the Easton Knights of Columbus. Save the date and go to our Facebook Annual Holiday Party Page.
3. Vagabond Toy Drive on Saturday, December 17th @ 9:00 am
Join us all month long in December for the annual Vagabond Toy Drive to support the child life specialists at Boston Children’s Hospital. This is our 4th year partnering with our friends at Flynn’s Farm and we hope this is the most generous year yet! We will top off the drive with a benefit workout on 12.17- RSVP now @ our Facebook Annual Toy Drive Page.



I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
3-5 minutes of dynamic work
Coach Option
3-5 Minutes of the following:
Run 100 Meters
10 Wall Angels
5 Goblet Squats
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Upper Body Press Vertical + Upper Body Press Assistance Pushing/Core + Mid-Range Conditioning
A. Strict Press, 4 reps x 4 sets(70%), rest 1 minute.
Last 1RM-October 18th-Two Week Ago was 65%, up 5% this week.
B1. DB Seated Press on Ground, 12-15 reps x 3 sets, rest 45 seconds.
B2. DB Powell Raises, 8-10 reps/each arm x 3 sets, rest 45 seconds.
C. AMRAP 12 Minutes of the following:
12/8 Cal Row
8 Knee Raises(Scale to 12 Sit-Ups)
4 Push-Ups(Scale to Box or Banded Push-Ups)
B. Fitness Phase
Upper Body Press Vertical + Upper Body Press/Upper Body Row + Conditioning Lactate
A. Push Jerk, 2 reps x 5 sets(65%), rest 1 minute between sets.
Get numbers from October 14th
B1. DB Seated Press on Ground, 12-15 reps x 3 sets, rest 1 minute.
B2. DB External Rotations, 8-10 reps/each arm x 3 sets, rest 1 minute.
C. AMRAP 12 Minutes of the following:
12/8 Calorie Assault(15/10 Calorie Airdyne)
8 Toes to Bar(Scale to 8 Knee Raises or 12 Sit-Ups)
4 Push Press @ 115/75, 95/65 lbs
C. Competition Phase
Posterior Conditioning + Gymnastics Fatigue Conditioning + Stamina Builder Skill Work
A. Gymnastics Skill Set:
3 Sets of the following @ fast pace:
15 Chest to Bar Pull-Ups(Scale to 10 Chest to Bar Pull-Ups or 20 Chin Over Bar Pull-Ups)
15 Kipping Handstand Push-Ups
Rest 90 seconds between sets
B. Mix Modal Aerobic CrossFit Setting:
3 Rounds for time of the following:
20/15 Cal Assault Bike
15 Overhead Squats @ 95/65 lbs
10 Box Jump-Overs
Rest 6 minutes
2 Rounds for time of the following:
40/30 Cal Row
30 Wall Balls @ 20/14 lbs
Rest 6 minutes
1 Round for time of the following:
50 Cal Assault Bike
50 Cal Row
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