"Vagabond Annual Thanksgiving Food Drive Workout"(11.22.2014)

*Vagabond Schedule for Weekend*

1. Saturday, November 22nd, 2014: 9:00 am Lifestyle/Fitness Phase Class Thanksgiving Food Drive Workout

2. Saturday, November 22nd, 2014: 10:00 am Competition Phase Class

*Vagabond Thanksgiving Food Drive for the Next Week*

Vagabond Thanksgiving Food Drive to Support the Easton Food Pantry! Let’s give back this Thanksgiving and support our community. Join us for a charitable work out on Saturday November 22rd at 9AM to support the Easton Food Pantry. Last year’s drive was a huge success: we were featured in the Enterprise, Easton Journal and The Boston Globe and collected over 100 bags of groceries! Let’s go, Vagabonds!

About the Food Pantry: Since 1978, The Easton Food Pantry has been dedicated to providing food to our neighbors in times of need. As long as there are hungry people in our community, our doors and hearts will be open to help.

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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:
5 Minutes on the Clock:
At Fast Pace to Get heart rate up of:
5 Burpees
5 Kettlebell Swings
10 cal airdyne
II. Phases Strength and Conditioning:
A. Lifestyle Phase
CrossFit Tester/Partner Workout/Community Builder
Team of Two Complete the following workout:
Row 2500 Meters, Switch every 300-400 meters of rowing, you choose as a team
Or
Airdyne 200 Calories, Switch every 20-25 Calories, you choose as a team
Or
Assault Bike 150 Calories, Switch every 15-17 Calories, you choose as a team
+
Move onto the Next Phase of Workout:
Complete 4 Rounds as a team of the following:
20 Kettlebell Swings
20 Burpees
Complete 2 rounds each
+
Move onto the Next Phase of Workout:
Complete 4 Rounds as a team of the following:
20 Goblet Squats or Wall Balls
20 Box Jumps
Complete 2 rounds each
+
Row 1250 Meters, Switch every 200-300 meters, you choose a team
Or
Airdyne 100 Calories, switch every 15-20 calories, you choose as a team
Or
Assault Bike 75 Calories, Switch every 10-12 calories, you choose as a team
B. Fitness Phase
CrossFit Tester/Partner Workout/Community Builder
Team of Two Complete the following workout:
Row 2500 Meters, Switch every 300-400 meters of rowing, you choose as a team
Or
Airdyne 200 Calories, Switch every 20-25 Calories, you choose as a team
Or
Assault Bike 150 Calories, Switch every 15-17 Calories, you choose as a team
+
Move onto the Next Phase of Workout:
Complete 4 Rounds as a team of the following:
20 Kettlebell Swings
20 Burpees
Complete 2 rounds each
+
Move onto the Next Phase of Workout:
Complete 4 Rounds as a team of the following:
20 Goblet Squats or Wall Balls
20 Box Jumps
Complete 2 rounds each
+
Row 1250 Meters, Switch every 200-300 meters, you choose a team
Or
Airdyne 100 Calories, switch every 15-20 calories, you choose as a team
Or
Assault Bike 75 Calories, Switch every 10-12 calories, you choose as a team
C. Competition Phase
Snatch Intense + Clean and Jerk Intense + Aerobic Testing
A. Clean and Jerk, work to 1 rep max
B. 4 Rounds for time of the following:
20 Thrusters @ 95/65 lbs
20 Pull-Ups
20 Burpees
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