"Vagabond Check-In-Contest on Facebook During the Open"(2.27.2015)

*Vagabond Facebook Check In Contest*

We’re excited to announce that during the 5 weeks of the Opens there we’ll be running a Check-In contest at Vagabond: share a photo, post your victories, or brag about your home away from home #vagabondcrossfit #vagabond #vbc.

Here’s the deal:

Check in on Facebook at Vagabond throughout the week and one winner with the most check-ins will be able to select their prize from the Vagabond store during the Opens lasts 5 weeks, so we’ll have 5 winners!

*you must check in at official Vagabond business page/location: VagabondCrossFit(vagabondcrossfit.com)
* you must be a current member to participate
*unlimited check ins welcome
*any negative or unsportsmanlike posts will be deleted and ineligible
Winner of ONE MONTH FREE membership at Vagabond will be drawn at random at a post-Opens Vagabond night out on 4/4/15.
(All check ins will be monitored, tracked and logged by Melissa through the Facebook admin panel on the Vagabond business page)


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:
Airdyne 20 Seconds
Face Pulls x 10 reps
Burpees x 5 reps
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Lower Body Squat + Upper Body Push/Grip+ Upper Body Pull Conditioning/Airdyne or Row or Jump Rope
A. Front Squat @ 22×1, 3 reps x 3 sets, rest 1:30 between sets.
People with squat restrictions, perform the following: 12-15 Goblet Squats x 3 sets, rest as needed
B1. Barbell or DB Strict Press, 4-5 reps x 3 sets, rest 1:00 between sets.
B2. Hollow Holds x Accumulated 45 Seconds x 3 sets, rest 45 seconds between sets.
C. DB Single Arm Row @ 30×1, 8/each arm x 3 sets, rest 1 minute between sets.
D. Tabata Row @ 80% aerobic, 20 seconds on/10 seconds off x 8 sets
B. Fitness Phase
Squat Intense + Upper Body Push(Seated or Standing)/Upper Body Pull Scap + Posterior Chain Barbell + Lactate Training Mono
A. Front Squat @ 20×1, 1 rep x 3 sets @ 92%, rest 2 minutes between sets.
B1. DB Bench Press @ 30×1, 10-12 x 3 sets, rest 45 seconds between sets.
Compare to February 13th for Numbers
B2. DB 3 Point Row @ 21×1, 10-12 reps/each arm x 3 sets, rest 45 seconds between sets.
B3. Scap Pull-Up Cluster, 3.3.3 x 3 sets, rest 1 minute between sets.
C. For Time of the following @ 95% intensity of:
Airdyne 40 Calories or Assault 30 Calories
Rest 6-8 Minutes
Airdyne 40 Calories or Assault 30 Calories
C. Competition Phase
15.1 Workout Run Thru.
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