"Tuesday 2.28.2017"

*Gym Brief for the Week*
1. Vagabond Next Beginners Class on March 13th:
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 Circuit Training Class Starts on Sunday, March 5th, 2017 @ 8:00 am:
We will be starting our Spring Circuit Training Class on Sunday, March 5th, which meets every Sunday at 8 am for a 6 week span. The cost of the class is only $80 for Vagabond Members for the 6 weeks, and allows you to get a great workout in on Sunday at 8 am. It also allows you to try something different, compared to Group Classes and Speciality Classes. Limited this class to 15 people. Please see Kevin to reserve spot today.
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3. Vagabond Special Bring a Friend Day on Sunday, March 26th, 2017:
Vagabond will be offering a special Bring a Friend Day for all family, friends, and those who are interested in our programs. This will be a special class for all current Vagabond Members and those who they bring for the class. The class is free, and will be class oriented and run by a coach. Bring Anyone You Wish to come try out Vagabond!
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4. Vagabond Facebook Check-In Contest Thru Whole CrossFit Opens:
We will be doing our Facebook Check-In Contest again during the CrossFit Opens. Check in throughout the week with hashtags #vagabond or #vbc and we will pick a random winner every week. At the end of the competition, we will pick a winner for the grand prize for a Free Month Membership.

DCP

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 or Make A Game for Warm-Up
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3-4 Minutes of the following:
Run 100 Meters or Airdyne 20 Seconds
20 Second Plank Hold
5 Goblet Squats @ 30×1
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Upper Body Press Vertical + Upper Body Press Assistance Pushing/Core + Mid-Range Conditioning
A1. Close Grip Bench Press, 5-7 reps x 3 sets, rest 1 minute between sets.
Look back at last week, we did 6-8 reps
A2. Banded or Cable Machine Tricep Push-Downs, 12-15 reps x 3 sets, rest 1 minute between sets.
A3. Side Bridges, 25 seconds/each side x 3 sets, rest 1 minute between sets.
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B. AMRAP 14 Minutes of the following:
10 Cal Row or 10 Cal Ski Erg
20 Second Plank Hold
30 Jump Rope Singles(20 Double Unders)
B. Fitness Phase
Upper Body Press + Assistance + Conditioning
A1. Push Press, 6-8 reps x 3 sets, rest 45 seconds between sets.
Use between 55-65% of push press, 1RM was completed on February 7th, 2017
A2. Banded Pull Aparts, 15 reps x 3 sets, rest 45 seconds between sets.
A3. DB Tricep Extensions Laying on Bench, 10-12 reps x 3 sets, rest 90 seconds between sets.
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B. AMRAP 14 Minutes of the following:
10/8 Cal Assault Bike(15/10 Cal Airdyne)(Run 200 meters as a sub)
15 Sit-Ups
10 Shoulder to Overhead @ 115/75, 95/65 lbs
15 Second Plank Hold
C. Competition Phase
Aerobic Recovery/Zone 1 thru Zone 3 Sessions
10 Minutes of Assault/Airdyne/Row @ Low Effort/Moderate
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2 Rounds of the following:
3-4 Muscle-Ups
50 double unders
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10 Minutes of Assault/Airdyne/Row @ Low Effort/Moderate
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2 Rounds of the following:
15-20 Toes to Bar
20 Burpees
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10 Minutes of Assault/Airdyne/Row @ Low Effort/Moderate
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2 Rounds of the following:
3-4 Muscle-Ups
50 Double Unders
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