"Tuesday 2.23.2016 + Next Vagabond Beginners Class: March 7th"

1. Vagabond Next Beginners Class on March 7th: 

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.

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2. Vagabond Contest Time for Check-In Contest During CrossFit Opens

CONTEST TIME! check into Vagabond during the 5 weeks of the CrossFit Open with these hashtags to win weekly prizes and a chance to win one free month’s membership: #vagabond or #vbc. We will select one random winner each week and they will get to pick an item from the Vagabond store. At the end of the 5 weeks of the Open, one winner will be randomly selected and will win one month of free membership to Vagabond.
 RULES:
*you must check in at official Vagabond business page/location: VagabondCrossFit(vagabondcrossfit.com) with one of these hashtags: #vagabond or #vbc
* you must be a current member to participate
*unlimited check ins welcome
*any negative or unsportsmanlike posts will be deleted and ineligible
*Winner of ONE MONTH FREE membership at Vagabond will be drawn at random at a post-Opens Vagabond night out

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3. The CrossFit Opens Atmosphere at Vagabond

The CrossFit Open is an amazing time to be a Vagabond! Here’s how it works!
  • You register to participate here (pick Vagabond as your affiliate): http://games.crossfit.com/affiliate/313
  • For 5 consecutive weeks from 2/25-3/28, CrossFit HQ releases a scaled and RX workout online on Thursday nights.
  • As a group, we do these workouts together starting at 9AM each Saturday (heats are released sometime Friday).
  • We place participants in heats that run very smoothly all morning long- you will be placed with similar-ability athletes from Lifestyle and Fitness phases.
  • You will never be forced or expected to perform a movement you are not comfortable with- everything can be scaled.
  • You enter your score online in your personal CrossFit Open profile and track your success.
The goal for the Open is to do this together and try to get a taste for competition and success, all the while in the familiarity and comfort of your own gym. You’ll experience new PRs, hit new successes and definitely challenge yourself. Who’s in??

 SIGN UP FOR THE CROSSFIT OPENS

March Beginners

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 prep review movement for all phases:
Banded Hamstring + Lower Back Stretch
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3-5 Minutes of the following:
Airdyne 20 Seconds
Face Pulls x 10 reps
Burpees x 5 reps
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Horizontal Press + Upper Body Pull/Upper Body Pull Assistance + Conditioning(Sets/Interval Work)
A1. Close Grip Bench Press, 2-3 reps x 3 sets @ 20×1, rest 1 minute between sets.
Same as our Squats, keep track of what you do for weight, keep moderate, repetitions will go down every week-Look back at 3-5 reps from last week
A2. Strict Mix Grip Weighted Pull-Up Cluster, 1.1.1 x 3 sets, rest 1 minute.(Scale to Negative Pull-Up Cluster, 1.1.1 x 3 sets or Lat Pull-Down, 10-12 reps x 3 sets)
A3. DB Zotman Curls, 8-10 reps x 3 sets, rest 1 minute between sets.
B. AMRAP 10 Minutes of the following: Finish as much as you can in 10 Minutes of:
750 Meter Row
35 DB Push Press/Barbell Push Press @ 75/45 lbs
20 Goblet Squats/Wall Balls
B. Fitness Phase
Power Clean % + Horizontal Press/Upper Body Pull + Conditioning
A. Power Clean Mid Thigh, 65% x 2 reps x 3 sets, rest 1 minute between sets.
B1. Strict Supinated Bodyweight Pull-Ups, 6-10 reps x 3 sets, rest 1 minute between sets.
People can scale to Negative Pull-Ups and/or Lat Pull-Down Machine
B2. DB Floor Press, 10-12 reps @ 2 second lowering phase x 3 sets, rest 1 minute between sets
C. AMRAP 10 Minutes of the following:
40/30 Calorie Assault or 50/40 Calorie Airdyne
35 Thrusters @ 75/45 lbs, 65/35 lbs
15 Pull-Ups or Jumping Pull-Ups
C. Competition Phase
Power Clean Moderate + Power Snatch Moderate + Press Vertical + Conditioning
A. Power Clean, 65%, 2 reps touch n go x 8 sets, rest 1 minute between sets.
B. Power Snatch, 60%, 2 reps touch n go x 8 sets, rest 1 minute between sets.
C. Push Press, heavy set of 3, no touch n go x 5 sets, rest 1:30 between sets.
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D. Complete the following for time of:
Row 1000 Meters
4-5 Muscle-Ups or 20 Kettlebell Swings @ 70/44 lbs-Athlete Choice
Assault Bike 50 Calories
4-5 Muscle-Ups or 20 Box Jumps-Athlete Choice
Row 750 Meters
4-5 Muscle-Ups or 20 Kettlebell Swings @ 70/44 lbs-Athlete Choice
Assault Bike 30 Calories
4-5 Muscle-Ups or 20 Box Jumps-Athlete Choice
Row 500 Meters
4-5 Muscle-Ups or 20 Kettlebell Swings @ 70/44 lbs-Athlete Choice
Assault Bike 15 Calories
Done!
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