"Tuesday 2.9.2016 + Register for CrossFit Opens + Kids Class @ 3:30 pm"

Vagabond CrossFit Kids Class @ 3:30 pm. CLICK HERE FOR WORKOUT.

1. Vagabond Next Beginners Class on February 15th: New Year Special

Vagabond will be offering its Annual February Special for the month. All new clients and members who sign up for the Beginner Classes in February will get a discounted rate of $89 for the Introduction Class offered at Vagabond CrossFit. This could make a great gift for a loved one, friend, and or family member. Take advantage of the Holiday Season and the February Special at Vagabond.

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2. Vote Vagabond CrossFit for Best Gym/Health Club in Town of Easton.

CLICK HERE TO VOTE TODAY.

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3. Vagabond Register for the CrossFit Opens Starting on January 14th

The 2015 CrossFit Opens was huge success for Vagabond CrossFit. We came together for 5 weeks in a row and competed, fought, and supported each other in true Vagabond style- with drive and compassion. Over 90 of us officially registered for the Games and dozens more who popped in and out each week for the workouts- record numbers for the gym. Vagabond was in the top 15 for most sign ups for affiliates in the Northeast out of around a thousand gyms. This was the second year that Vagabond had an official team for the opens made up of the Competition Phase group and they finished in the top 5 out of 400 teams in the Northeast region, making the East Regional and finishing 7th overall at the East Regional out of the 30 best teams in the Northeast and Canada East.

This year they have opened the variety and choice once again, by adding in a RX and Scaled Division for everyone to participate in a safe and effective manner. If you are doubting yourself, then stop yourself right now. This is a 5 week online competition, that is meant for each and every person to take part in and also challenge yourself for the five week period. We will meet every Saturday at 9:00 am as a group and for five weeks be there to help cheer each other thru challenging workouts, but are for meant for everyone to do.

Just another great way for each and every person to have goals to meet and to have something to look forward to every weekend for 5 weeks. Sign up Vagabonds!

SIGN UP FOR THE CROSSFIT OPENS

Opens 2016

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 Run Option
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3-5 Minutes of the following:
Quad Stretch x 90 seconds/each side
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, 4-6 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 5-7 reps from last week
A2. Strict Pronated Weighted Pull-Up Cluster, 1.1.1 reps or Negative Pull-Up Cluster, 1.1.1 x 3 sets, rest 1 minute.
A3. DB Tricep Extensions @ 31×1, 8-10 reps x 3 sets, rest 1 minute between sets.
B. Complete the following for time of:
Row 250 Meters
15 Kettlebell Swings
30 Jump Rope Singles
Row 250 Meters
15 Kettlebell Swings
30 Jump Rope Singles
Row 250 Meters
15 Kettlebell Swings
30 Jump Rope Singles
Row 250 Meters
Done!
B. Fitness Phase
Power Clean % + Horizontal Press/Upper Body Pull + Conditioning
A1. Power Clean, 75% x 1.1. x 3 sets, rest 1 minute between sets.
A2. Weighted Strict Mix Grip Pull-Ups Cluster, 1.1.1 or Negative Weighted Cluster, 1.1.1 x 3 sets, rest 1 minute between sets.
A3. Side Bridges, 25 seconds/each side x 3 sets, rest 1 minute between sets.
B. 3 Rounds for time of the following:
18 Kettlebell Swings
20/18 Calorie Assault Bike or 25/20 Calorie Airdyne
18 Burpees
C. Competition Phase
Snatch(High Hang) + Power Clean + Push Jerk + Snatch Pull + Upper Body Pull/Push + Gymnastics Based Fatigue Training(Always will be a Gymnastics OTMEM mixed with Weight Training of Heavy weight)
A. Power Snatch, 85%, 1 rep x 4 sets, rest 1-2 minutes between sets.
B. Power Clean and Push Jerk, 85%, 1 rep x 4 sets, rest 1-2 minutes between sets.
C1. Muscle Snatch, 95% of best muscle snatch, 1 rep x 5 sets, rest 1 minute.
C2. Strict Handstand Push-Up Clusters, 3.2.1 x 5 sets, rest 1 minute.
People can increase height on depth handstand push-ups
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D. Complete the following for time of:
40 Cal Assault Bike
40 Double Unders
30 Cal Assault Bike
80 Double Unders
20 Cal Assault Bike
120 Double Unders
10 Cal Assault Bike
160 Double Unders
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Rest 8-10 Minutes
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4 Rounds of the following:
10 Burpee Pull-Ups
10 Front Squats @ 165/115 lbs
10 Box Jumps @ 24/20 inches
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