"Vagabond Bring a Friend Day on Saturday"(6.13.2015)

*Vagabond Bring a Friend Day on Saturday, June 13th @ 9:00 am*

Friends, family, and neighbors are invited to experience Vagabond CrossFit on Saturday June 13th at 9:00 AM for a FREE introductory class. This event is open to all in the community regardless of your fitness level. If you’re interested in trying Vagabond, seeing what all the buzz is about or simply in the mood for a great workout, please join us for this fun and informative event!

Vagabond CrossFit is a fitness community located in Easton, MA that is dedicated to ongoing achievement of health and fitness goals. Vagabond is a place of strength and conditioning that will enhance one’s life through sport, fitness and support. Through a well thought out program, Vagabond will put you on the right track for sport, fitness, or simply a healthy lifestyle.

*Vagabond Schedule for the Weekend of June 13th + June 14th*

1. Saturday, June 13th, 2015: 9:00 am Lifestyle/Fitness Phase Class Bring a Friend Day

2. Saturday, June 13th, 2015: 10:00 am Competition Phase Class

3. Sunday, June 14th, 2015: 8:00 am Vagabond Circuit Training Week 4

4. Sunday, June 14th, 2015: 9:00 am to 11:00 am Open Gym

5. Sunday, June 14th, 2015: 10:00 am Vagabond Powerlifting Class

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I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
+
3-5 minutes of Coach Option
+
3-5 Minutes of the following:
1 Way Shoulder Stretch x 90 seconds/each side
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Partner Workout/Community Builder
3 Sets of the following:
“Fight Gone Bad Partner Style”
60 Seconds AMRAP Wall Balls or Goblet Squat
60 Seconds AMRAP Box Jumps or Step Ups
60 Seconds AMRAP Push Press-DB or Barbell
60 Seconds AMRAP Cal Row or Airdyne
60 Seconds AMRAP Jump Rope
Each Partner will complete each movement, so Partner 1 will complete amrap wall balls, then partner 2 will complete amrap wall balls, then Partner 1 will complete amrap box jumps, and then partner 2 will complete box jumps.
B. Fitness Phase
Partner Workout/Community Builder
3 Sets of the following:
“Fight Gone Bad Partner Style”
60 Seconds AMRAP Wall Balls
60 Seconds AMRAP Box Jumps or Step Ups
60 Seconds AMRAP Push Press @ 75/45
60 Seconds AMRAP Cal Row or Airdyne
60 Seconds AMRAP Hang Power Clean @ 75/45
Each Partner will complete each movement, so Partner 1 will complete amrap wall balls, then partner 2 will complete amrap wall balls, then Partner 1 will complete amrap box jumps, and then partner 2 will complete box jumps.
C. Competition Phase
Olympic Lifting Work-Snatch+ CrossFit Testers
A. 2 Position Snatch, 2 second pause @ above knee, cluster, 1.1 x 6 sets, rest as needed between sets.
Position 1 Mid Thigh + Position 2 Above Knee
B. Snatch Balance, 1 rep x 6 sets, rest as needed between sets.
Use weight used in the 2 Position Snatch
+
C. 4 Rounds for time of the following:
Run 400 Meters
25 Wall Balls @ 20/14 lbs
20 Burpees
10 Power Snatches @ 115/75 lbs, 95/65 lbs
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