"Vagabond Holiday Party + Vagabond Toy Drive + Reduced Schedule for Just This Friday: No 6:35 pm Class"(12.12.2014)

*Vagabond Schedule for Friday, December 12th @ Vagabond*

6 am, 715 am, 9 am, 12 pm, 430 pm, 535 pm, no 635 pm for this Friday

*Join the Vagabond family for the Annual Holiday Party!*

Let’s dress up and celebrate the holiday season with fun, food, drinks and some mingling & jingling! And the much anticipated Vagabond Yankee Swap!

WHEN: Friday December 12th
from 8:00 PM – Midnight

WHERE: The Easton Knights of Columbus
375 Foundry Street
North Easton, MA 02356

Spouses, etc are welcome- but no kiddos!

Vagabond CrossFit Teams Up With Flynn Farm and Children’s Hospital for Toy Drive Benefit Workout on Saturday, December 20th @ 9:00 am*

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 it is given to that child to take home.

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I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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3-5 minutes of dynamic work
Coach Option
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3-5 Minutes of the following:
Banded Hamstring Stretch x 90 seconds/each side
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Lower Body Squat(Double or Single Leg)/Upper Body Pull(Row) + Posterior Chain/Core + Upper Body Pull Conditioning/Airdyne or Row or Jump Rope
A1. DB Split Squats @ 20×1, 8 reps/each side x 3 sets, rest 1 minute.
A2. DB Bent Over Rows @ 30×1, 8/each side x 3 sets, rest 1 minute.
B1. DB Push Press AMRAP 25 seconds x 4 sets, rest 30 seconds.
B2. Row 250 Meters x 4 sets, rest 30 seconds.
C. Sorensen Hold x AMRAP x 1 set.
Hold as long as possible without breaking form
B. Fitness Phase
Squat Intense/Upper Body Push(Seated or Standing) + Upper Body Push Assistance/Core + LP2
A1. High Bar Back Squat @ 20×1, 4-6 reps x 3 sets, rest 1 minute between sets.
A2. DB Seated Press @ 30×1, 6-8 reps x 3 sets, rest 1 minute between sets.
Look at weight for November 21st
B1. DB Bench Press @ 21×1 10-12 reps x 3 sets, rest 45 seconds between sets.
B2. Deadbug Variation, 8 reps/each leg(16 total) rest 45 seconds between sets.

C. 5 Sets of the following:
18 Seconds Airdyne Sprint, rest 2 minutes and 30 seconds between sets—Go Hard
C. Competition Phase
Gymnastics Skill Prep Work + Front Squat Intense + Snatch + Clean and Jerk OTMEM + OTMEM Deadlift/Squat Based CP Battery(Muscle-Up Based)
A. 3 Rounds of the following for Quality:
1. Strict Handstand Push-Ups Regular Height, AMRAP 18 Seconds, rest as needed.
2. Handstand Walk x 10 Meters, rest as needed.
3. Ring Plank Holds Front Lean Rest Position x 35 seconds total accumulation, rest as needed.
B. A. High Bar Back Squat, 3 sets of 1 @ 80%, rest 1:30 between sets.
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Rest 12 Minutes
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B. High Bar Back Squat 1 rep max in High Bar Back Squat with 4 second pause, work to heavy or max. No more than 3-4 working sets for this.
C. Snatch, 73% x 1 rep x 3 sets, 75% x 1 rep x 3 sets, 75 seconds between sets.
D. Perform the following of the following movements:
Clean and Jerk Cluster, 1.1 @ 82% x 3 sets, rest 2 minutes between sets.
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10 Minute AMRAP of the following:
Row 300 Meters
3 Muscle Ups
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