"Vagabond Schedule for Black Friday + Holiday Party on December 12th"(11.28.2014)

*Vagabond CrossFit Schedule for Thanksgiving Holiday*

1. Friday, November 28th, 2014: 9 am, 10 am classes, 11:00 am to 2:00 pm Open Gym

2. Babysitting Service @ 9:00 am Class Time.

*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!

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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:
run 100 meters
5 push-ups
5 goblet squats
II. Phases Strength and Conditioning:
A. Lifestyle Phase
CrossFit Tester/Community Builder
On the Minute, Every Minute x 15 Minutes of the following:
First Minute: Airdyne Calories 45 Seconds
Second Minute: Push-Ups or Front Lean Rest Scaled 45 Seconds
Third Minute: Rest
+
Right Into the Next Workout
+
On the Minute, Every Minute x 15 Minutes of the following:
First Minute: 45 Second AMRAP Box Jumps
Second Minute: Goblet Squats or Wall Balls 30 Second AMRAP
Third Minute: Rest
B. Fitness Phase
CrossFit Tester/Community Builder
On the Minute, Every Minute x 15 Minutes of the following:
First Minute: Row Calories x 45 Seconds
Second Minute: 45 Second AMRAP Box Jumps
Third Minute: Rest
+
Right into Next Workout
+
On the Minute, Every Minute x 15 Minutes of the following:
First Minute: Air Squats AMRAP 45 Seconds
Second Minute: Hollow Holds 30 Seconds
Third Minute: Rest
C. Competition Phase
Back Squat Intense + Snatch Intense + Clean and Jerk Moderate + Posterior Chain/Posterior Chain + Quick Hitter
A. High Bar Back Squat @ 22×1, 60%, 2 reps x 5 sets, rest as needed between sets.
B. Snatch from mid thigh cluster, 1.1 x 5 sets- work to what you want for the day- go off feeling
C. Clean and Jerk, 65%(+1 rep) x 3 sets, 70% x 3 sets, 75% x 3 sets, rest as needed between sets.
D1. Clean Deadlift @ 85% of best clean, 5 reps x 5 sets, rest 1:30 between sets
Pause at mid thigh for 2 seconds
D2. Weighted Pull-Up Pronated Cluster, 1.1 x 5 sets, rest 1:30 between sets.
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