"Wednesday 1.20.2016"

*Gym Brief for the Week*

1. Vagabond Next Beginners Class on February 15th: New Year Special

Vagabond will be offering its Annual February Special for the month. All new clients and members who sign up for the Beginner Classes in February will get a discounted rate of $89 for the Introduction Class offered at Vagabond CrossFit. This could make a great gift for a loved one, friend, and or family member. Take advantage of the Holiday Season and the February Special at Vagabond.


2. Vote Vagabond CrossFit for Best Gym/Health Club in Town of Easton.



3. Vagabond Register for the CrossFit Opens Starting on January 14th

The 2015 CrossFit Opens was huge success for Vagabond CrossFit. We came together for 5 weeks in a row and competed, fought, and supported each other in true Vagabond style- with drive and compassion. Over 90 of us officially registered for the Games and dozens more who popped in and out each week for the workouts- record numbers for the gym. Vagabond was in the top 15 for most sign ups for affiliates in the Northeast out of around a thousand gyms. This was the second year that Vagabond had an official team for the opens made up of the Competition Phase group and they finished in the top 5 out of 400 teams in the Northeast region, making the East Regional and finishing 7th overall at the East Regional out of the 30 best teams in the Northeast and Canada East.

This year they have opened the variety and choice once again, by adding in a RX and Scaled Division for everyone to participate in a safe and effective manner. If you are doubting yourself, then stop yourself right now. This is a 5 week online competition, that is meant for each and every person to take part in and also challenge yourself for the five week period. We will meet every Saturday at 9:00 am as a group and for five weeks be there to help cheer each other thru challenging workouts, but are for meant for everyone to do.

Just another great way for each and every person to have goals to meet and to have something to look forward to every weekend for 5 weeks. Sign up Vagabonds!


Kim Lexa

I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
3-5 minutes of coach option
Coach Run Warm-Up:
2 Sets of the following:
20 Seconds Airdyne/Row
Rest 10 Seconds
20 Seconds of Wall Angels
Rest 10 Seconds
20 Seconds of Indian Push-Ups
Rest 10 Seconds
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Bend Intense + Single Leg/Posterior Chain + Conditioning(AMRAP or Rounds)
A. Deadlift, 4 reps x 4 sets, 65% of your best 1 rep max, rest 1-2 minutes between sets.
Compare to January 6th for 1 rep max numbers
B1. DB Walking Lunges @ moderate weight, 8/each leg x 3 sets, rest 45 seconds between sets.
B2. Glute Bridge Pause, 12-15 reps x 3 sets @ 3 second hold @ top, rest 45 seconds between sets.
C. AMRAP 9 Minutes of the following:
40 Single Unders
8 Box Jumps or Step-Ups
6 Deadlifts @ 135/95, 115/75 lbs
B. Fitness Phase
Snatch Pull(1st or 2nd) + Front Squat/Core + Conditioning
A. Clean Pull, 98% of best clean, 3 reps x 3 sets, rest 1 minute between sets.
B1. Front Squat, 80% x 4 reps x 3 sets, rest 1 minute between sets.
B2. Weighted Plank Holds x 45 seconds x 3 sets, rest 1 minute between sets.
C. AMRAP 4 Minutes of the following:
10/8 Cal Row
4 Power Cleans @ 135/95 lbs, 115/75 lbs, 95/65 lbs
Rest 2 Minutes
AMRAP 4 Minutes of the following:
10/8 Cal Row
4 Power Cleans @ 135/95 lbs, 115/75 lbs, 95/65 lbs
C. Competition Phase
Front Squat % + Front Squat Heavy + Horizontal or Vertical Press + Short Conditioning(Aerobic Transition-Opens Prep 3-5 minutes)
A. Front Squat, 3 sets of 1 @ 70%, rest 1 minute between sets.(Warm-Up)
B. Front Squat, 85%, 3 reps x 3 sets, rest 2 minutes between sets.
C. Close Grip Bench Press, 80%, 2 reps x 5 sets, rest 1-2 minutes between sets.
D. Every Minute on the Minute x 9 Minutes of the following:
Minute 1: 8 Power Snatches @ 1555/105 lbs
Minute 2: 10 Hang Power Cleans @ 155/105 lbs
Minute 3: 12 Shoulder to Overhead @ 155/105 lbs
Rest 8-10 Minutes
5 Rounds of the following:
5 Deadlifts @ 335 lbs/225 lbs
15 Kipping Handstand Push-Ups
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