"Vagabond Yoga Class @ 7:35 pm + The New Vagabond Circuit Training Class Being Offered"(4.2.2014)

April 1, 2014
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| Blog, Competition Phase, Fitness Phase, Lifestyle Phase

*Vagabond Yoga Class on Wednesday, April 2nd @ 7:35 pm*

*New Circuit Training Class offered at Vagabond for Limited Spots*

Attention all Vagabonds:  Announcing the first-ever Interval Training Workshop at VBC! This 8 week, one hour long class will take place every Sunday at 8:00AM starting Sunday, May 11th and ending Sunday, June 29th . Trainer Corrin will be coaching this high intensity Tabata class which is uniquely designed to keep the body moving in short periods of time before your body has a chance to fully recover from previous sets. High intensity interval training combines blasts of cardio and strength training and is ideal for anyone looking to lose some weight and improve their cardio!

The cost of the 8 week Interval Training Workshop is $100 ($12.50/class). The first 12 members to sign up at the gym and pay for their spot are in!
Email @ vbcrossfit@gmail.com for more information or to reserve spot today. Limited to 12 to 15 spots for class.
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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 Dynamic Stretching
+
3-5 Minutes of:
Run 100 Meters
5 Face Pulls
5 Goblet Squats
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Press Intense + Squat Cond/Upper Body Push Cond + Upper Body Press Assistance/Elbows/Core
A. DB Standing Strict Press @ 30×1, 10-12 reps x 3 sets, rest 2:00 between sets.
B1. High Bar Back Squat @ 135/95, 95/75 lbs, 15-18 reps x 4 sets, rest 10 seconds
B2. AMRAP DB Push Press, 25 seconds x 4 sets, rest 3 minutes.
C1. DB Tate Press@ 30×1, 8-10 reps x 3 sets, rest 1 minute.
C2. Weighted Side Bridges x 20 seconds x 3 sets, rest 1 minute.
Use Dumbbell for this weighted side bridge
B. Fitness Phase
Upper Body Press Intense(Thruster or Front Squat or Press Movement) + Single Arm DB Pressing/Core + Lactate
A. Push Press @ 11×1, 4-6 reps x 3 sets, rest 2 minutes between sets.
B1. Laying Bench Single DB Press, 6-8 reps/each x 3 sets, rest 1:30 between sets.
B2. Weighted Side Bridges, 35 seconds x 3 sets, rest 1:30 between sets.
C. For Time of the following:
75 Calories on Airdyne for Men/65 Calories for Women
50 Step Down Box Jumps @ 24/20 inches
75 Calories on Airdyne for Men/65 Calories for Women
Assault Bike is 25 Calories for Men/20 Calories for Women
C. Competition Phase
Power Clean Intense + Press/Barbell Row + CrossFit Tester
A. Power Clean Cluster @ 70%, 1.1.1.1.1.1 x 3 sets, rest 2 minutes between sets.
B1. Strict Press, 3-4 reps x 5 sets, rest 1 minute.
B2. Barbell Bent Over Row @ 30×1, 4-6 reps x 5 sets, rest 1 minute.
C. AMRAP 18 Minutes of the following:
Row 500 Meters
6 Power Cleans @ 155/105 lbs
12 Wall Balls
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