"Vagabond Food Drive Workout @ 9:00 am + Schedule for Weekend/Speciality Classes"(11.23.2013)

Vagabond Thanksgiving Food Drive to Support the Easton Food Pantry

Attention all Vagabonds- let’s give back this Thanksgiving and support our community.  Join us for a charitable work out on Saturday November 23rd at 9AM to support the Easton Food Pantry. You will notice a HUGE stack of brown grocery bags on the front desk- please take one (or more!) and fill it up  with groceries to help a family in need this Thanksgiving. Please come to the workout with your grocery bag as a donation to this amazing organization! 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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*Schedule for Weekend at Vagabond CrossFit*

1. Saturday, November 23rd: 9:00 am Food Drive Workout, Lifestyle + Fitness Phase

2. Saturday, November 23rd: 10:15 am Competition Phase

3. Sunday, November 24th: 9:00 am to 11:00 am Open Gym

4. Sunday, November 24th: 10:00 am Powerlifting Class

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I. Dynamic and Mobility Prep Warm-Up:
Coaches Option x 7 to 10 Minutes
+
3 minutes of z1 work
+
3-5 minutes of mobility work
*ankles, hips, t-spine
+
3-5 minutes of workout prep
goblet squats x 5 reps
row 100 meters
slow wall angels
II. Phases Strength and Conditioning:
A. Lifestyle Phase
CrossFit Tester/Team Workout
Team of Two Complete the following movements:
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
Run 2000 Meters, switch every 200 meters, you choose as a team
+
Move Onto the Next Phase of Workout:
Complete 4 Rounds as a team of the following:
15 Kettlebell Swings
15 Burpees
Each Person Complete 2 Rounds
+
Move onto the Next Phase of Workout:
Complete 4 Rounds of the following as a team of the following:
15 Goblet Squats
15 Burpees
Each Person Complete 2 Rounds
+
Row 1250 Meters, Switch, every 200-300 meters, you choose as a team
Or
Airdyne 100 Calories, switch every 15-20 calories, you choose as a team
or
Run 1000 Meters, switch every 100 meters, you choose as a team
B. Fitness Phase
CrossFit Tester/Team Workout
Team of Two Complete the following movements:
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
Run 2000 Meters, switch every 200 meters, you choose as a team
+
Move Onto the Next Phase of Workout:
Complete 4 Rounds as a team of the following:
15 Kettlebell Swings
15 Burpees
Each Person Complete 2 Rounds
+
Move onto the Next Phase of Workout:
Complete 4 Rounds of the following as a team of the following:
15 Goblet Squats
15 Burpees
Each Person Complete 2 Rounds
+
Row 1250 Meters, Switch, every 200-300 meters, you choose as a team
Or
Airdyne 100 Calories, switch every 15-20 calories, you choose as a team
or
Run 1000 Meters, switch every 100 meters, you choose as a team
C. Competition Phase
MAP Multi Sets
5 min @ 85-90%:
Row 750 Meters(Men)/Row 650 Meters(Women)
AMRAP Double Unders
–3 min rest
5 min @ 85-90%:
Airdyne 15 Calories
5 Kettlebell Swings @ 53/35
–3 min rest
5 min @ 85-90%:
10 Thrusters @ 75/45
5 Burpees
–3 min rest
5 min @ 85-90%:
10 Hang Power Cleans @ 75/45
5 Step Down Box Jumps
–3 min rest
5 min @ 85-90%:
5 Pull Ups
20 Double Unders
–3 min rest
5 min @ 85-90%:
5 Kipping Handstand Push ups
Row 150 Meters
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