"Tuesday 3.7.2017"

*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.
+
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!
+
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.

+

4. Vagabond Opens Post Celebration on Saturday, April 1st @ 7:00

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.

Derek A

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
A1. Close Grip Bench Press, 4-6 reps x 3 sets, rest 1 minute between sets.
Look back at last week, we did 5-7 reps
A2. DB Row, 12-15 reps/each arm moderate weight x 3 sets, rest 1 minute between sets.
A3. Half Kneeling Single Arm Press, 10-12 reps/each arm x 3 sets, rest 1 minute between sets.
+
B. AMRAP 7 Minutes of the following:
5 Wall balls or Goblet Squats
10 Ball Slams
5 Cal Row
Rest 2 Minutes
AMRAP 7 Minutes of the following:
5 Wall Balls or Goblet Squats
10 Ball Slams
5 Cal Row
B. Fitness Phase
Upper Body Press + Assistance + Conditioning
A1. Push Press, 5-7 reps x 3 sets, rest 45 seconds between sets.
Use between 70-75% of push press, 1RM was completed on February 7th, 2017
A2. Banded Push-Downs or Tricep Extensions, 12-15 reps x 3 sets, rest 45 seconds between sets.
A3. Ring Rows, 8-10 reps @ 2 second pause @ top x 3 sets, rest 90 seconds between sets.
+
B. AMRAP 7 Minutes of the following:
5 Shoulder to Overhead @ 115/75, 95/65 lbs
10 Sit-Ups
100 Meter Run or 5 cal assault bike
Rest 2 Minutes
AMRAP 7 Minutes of the following:
5 Shoulder to Overhead @ 115/75, 95/65 lbs
7 Toes to Bar(Knee Raises for Scaled)
100 Meter Run or 5 cal assault bike
C. Competition Phase
Aerobic Recovery/Zone 1 thru Zone 3 Sessions
3 Sets of the following:
Row 250 Meters
3 Muscle-Ups
10 Burpees
Row 250 Meters
3 Muscle Ups
10 Burpees
+
Rest 5 Minutes
+
10 Sets of the following:
30 Seconds Easy Pace Bike or Row
rest 30 seconds
30 Seconds Russian KBS @ moderate weight
rest 30 seconds
30 Seconds Air Squats
rest 30 seconds
+
10 Minutes of Kipping Handstand Push-Up Practice: under 50 reps for volume
Post Comments to Group Page.