"Tuesday 3.14.2017 + Change of Schedule Due to Incoming SnowStorm"

Change of Schedule for Tuesday, March 14th due to inclement weather:
Classes @ 530 am Open Gym, 6 am, 715 am, 9 am, 10 am to 11 am Open Gym-Gym Closes @ 11:00 am

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*Gym Brief for the Week*
1. Vagabond Next Beginners Class on April 3rd:
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 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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3. 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.
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4. Vagabond Opens Post Celebration on Saturday, April 1st @ 7:00 pm
We will be doing our annual Vagabond Post Opens Celebration at the Stoneforge Grille in Easton. All Vagabonds are encouraged to attend and join in the festivities to celebrate the end of another great Opens Season and the 5 weeks of online competing. Please join us after 7 pm to kick back, relax, and have a good time.

Pull-Up

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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3-5 Minutes of the following:
Coach Choice
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3 Sets of the following:
20 Seconds of Burpees
Rest 10 Seconds
20 Seconds of Airdyne/Row
Rest 10 Seconds
20 Seconds of Goblet Squats
Rest 10 Seconds
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, 3-5 reps x 3 sets, rest 1 minute between sets.
Look back at last week, we did 4-6 reps
A2. DB Bench Tricep Extensions, 10-12 reps x 3 sets, rest 1 minute between sets.
A3. Plank Holds, 45-60 seconds total time x 3 sets, rest 1 minute between sets.
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B. AMRAP 10 Minutes of the following:
3 Kettlebell Swings
3 Burpees
6 Kettlebell Swings
6 Burpees
9 Kettlebell Swings
9 Burpees
etc..
Keep climbing the ladder, until the 10 minutes expire, keep going up by 3 reps every round
B. Fitness Phase
Upper Body Press + Assistance + Conditioning
A. Push Press, 4-6 reps x 3 sets, rest 45 seconds between sets.
Use between 75-80% of push press, 1RM was completed on February 7th, 2017
B1. DB Floor Press, 12-15 reps x 3 sets, rest 45 seconds between sets.
B2. Strict Pull-Ups Any Grip, 8-10 reps total(can cluster these or break up) x 3 sets, rest 90 seconds between sets.
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C. AMRAP 10 Minutes of the following:
3 Hang Power Cleans @ 115/75, 95/65 lbs
3 Burpees
6 HPC
6 Burpees
9 HPC
9 Burpees
etc…
Keep climbing ladder, until the 10 minutes expire, keep going up by 3 reps every round
C. Competition Phase
Aerobic Recovery/Zone 1 thru Zone 3 Sessions
AMRAP 30 Minutes @ moderate effort of the following:
500 Meter Row
12 Step Down Box Jumps
9 Hang Power Snatches @ 75/45 lbs
6 Front Squats
3 Muscle-Ups
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