"Vagabond + Flynn's Farm Benefit Workout for Children's Hospital"(12.21.2013)

Schedule for Weekend Classes/Speciality Classes

1. Saturday, December 21st: 9 am Children’s Benefit Workout

2. Saturday, December 21st: 10 am Competition Phase Class

3. Sunday, December 22nd: 9 am Gymnastics Class

4. Sunday, December 22nd: 10 am Powerlifting Class

Boston-Childrens

*Vagabond CrossFit and Flynn’s Farm Team Up for Donation Drive for Children’s Hospital*

*Benefit Workout on Saturday, December 21st @ 9:00 am*

*Click HERE for more information.*

This holiday season Vagabond is holding a toy and supply drive to benefit The Boston Children’s Hospital Child Life Specialists. We are doing this in partnership with Flynn’s Family Farm, as this organization is very special to Jessy Flynn and her family. Children’s Hospital holds a special place in her family’s heart and has been a large part of her daughters’ life for the past 6 years. The sole purpose of the hospital’s Child Life Specialists is to help kids feel more comfortable and less scared during their time at the hospital. They bring the little patients toys, books, and crafts to enjoy in their hospital rooms. Because of health and sanitary reasons, once an item enters a patient’s room, they cannot not be used again by other children, so it is given to that child to take home. Jessy truly believes, “When a child is happy, they have a much greater chance of becoming healthy.”

getting-started

I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 Minutes of Zone 1 Work
+
3-5 Minutes of Dynamic Prep
+
3-5 Minutes of the following:
Row 100 Meters
5 Wall Squats
5 pvc dislocates
II. Phases Strength and Conditioning:
Lifestyle Phase
CrossFit Tester/Team Workout/Toy Benefit
Teams of Two Complete the following of:
5 Sets of the following:
6 Minutes of Work of the following:
12 Burpees
9 Wall Balls
12 Partner Sit Ups
Rest 90 seconds between sets
One Partner works at a time, while the other partner rest. They will have 6 minutes to complete as many rounds as a team in the time allowed. After the time has expired, you as a team will rest 90 seconds. A total of 5 sets will be completed.
Fitness Phase
CrossFit Tester/Team Workout/Toy Benefit
Teams of Two Complete the following of:
5 Sets of the following:
6 Minutes of Work of the following:
12 Burpees
9 Wall Balls
12 Partner Sit Ups
Rest 90 seconds between sets
One Partner works at a time, while the other partner rest. They will have 6 minutes to complete as many rounds as a team in the time allowed. After the time has expired, you as a team will rest 90 seconds. A total of 5 sets will be completed.
Competition Phase
MAP Multi Sets
10 Minute AMRAP of the following:
10 touch n go deadlifts @ 175 lbs/115 lbs
10 toes to bar
row 200 meters
+
rest 6 minutes
+
10 Minute AMRAP of the following:
10 Power Snatch @ 95 lbs/65 lbs
20 Cal Airdyne
10 burpees
+
rest 6 minutes
+
10 Minute AMRAP of the following:
1-3 P-Bar or Depth Handstand Push Ups
10 Burpees
Row 200 Meters
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