"Vagabond Bring a Friend Day: Saturday, June 13th"(6.4.2015)

*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.

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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 option
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3-5 Minutes of the following:
Airdyne 20 Seconds
Face Pulls x 10 reps
Burpees x 5 reps
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Bend Intense/Upper Body Pull + Long Aerobic Duration
A1. Close Grip Bench Press, 8 reps, 6 reps, 4 reps, rest 1 minute between sets.
A2. Ring Row @ 30×1, 8-10 reps x 3 sets, rest 1 minute between sets.
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B. For Time of the following:
Run 400 Meters
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Rest 2 Minutes
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4 Rounds for time of the following:
15 DB Thrusters @ moderate weight
15 Box Jumps
15 Cal Airdyne
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Rest 2 Minutes
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Run 400 Meters
B. Fitness Phase
Snatch Intense/Core + Long Aerobic Duration
A1. 3 Position Clean(High Hang + 1 rep) + (Mid Thigh + 1 rep) + (Above Knee + 1 rep) x 3 sets, rest 1 minute between sets.
A2. Deadbug Variations, 18 reps in total x 3 sets, rest 1 minute between sets.
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B. Row 5 Minutes @ max distance
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Rest 2 Minutes
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1 Round of the following
50 Double Unders or 100 Single Unders
40 Walking Lunges(20 each side)
30 Toes to Bar or Burpees or Wall Balls-Athlete Choice
20 Box Jumps @ 30/24 inches
50 Double Unders or 100 Single Unders
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Rest 2 Minutes
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Row 5 Minutes @ max distance
C. Competition Phase
Rest Day/Open Gym
A.1 Rest and recovery on Sunday
A.2 Z1 activity for 30-60 minutes – do something new
A.3 Recovery – mobility work (check out mobilitywod.com), PT work, band work.
A.4 Take some time to prepare your meals and training times for the week.
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