Vagabond New Time Schedule starting Monday, January 2nd @ Vagabond for Open Gym 5:30 am Monday thru Friday.
We will be starting a new time slot at 530 am open gym style Monday thru Friday. The gym starting on Monday, January 2nd, will always be open at 530 am for those looking to start their workout early or to come in to stretch, mobilize, and prep for the 6:00 am class time slot. This is a good benefit for those looking to come in earlier to do the above, and also keep our popular 6:00 am class as well.
+
*Gym Brief for the Week*
1. Vagabond Next Beginners Class on January 9th:
We offer our Beginners Program, which is mandatory before entering the group class and will be directed through a well organized and efficient program. The duration of the Beginners Class Program is 6 small group sessions, which will last two weeks long. We will teach you the fundamentals of our Strength and Conditioning Program to help make your transition into the classes a little easier for you within a small group setting.
+
2. Kevin O’Malley Goal Setting + Lifestyle Seminar on Saturday, January 21st @ 10:30 am:
This one hour-long discussion is uniquely designed to prepare all levels of athletes for success at the gym and in their day-to-day personal life. In an inviting, open discussion format, Kevin will review the three keys of goal setting and lifestyle success: Fitness, Health and Longevity. With facts and proven steps, Kevin will zero in on these three elements and how to take realistic steps toward achieving longterm success and reaching your personal goals. Healthy choices, nutrition prep and other essential life choices are also a beneficial focus of this class. Through realistic goal setting and productive, positive lifestyle changes, Kevin will help you realize the importance how to achieve success in the gym and in life. Free Seminar for all Vagabonds and just a way to get back into a routine with the New Year.
+
3. Vagabond Holiday Special for Month of January:
Starting January 1st thru January 31st, Vagabond will be offering its Annual January Special for all new members and clients to enjoy their time at Vagabond. The cost of membership will be the following for members. 2 times a week at a discounted of rate of $20 a month($139 to $119), 3 times a week at a discounted rate of $24 a month($159 to $135), and unlimited use at a discounted rate of $35 a month($189 to $154). Contact us at vbcrossfit@gmail.com to set up a free eval today.

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
+
3-5 Minutes of the following:
Coach Choice
+
3 Sets of the following:
20 Seconds of Burpees
Rest 10 Seconds
20 Seconds of Airdyne/Row
Rest 10 Seconds
20 Seconds of Goblet Squats
Rest 10 Seconds
II. Phases Strength and Conditioning:
Posterior Chain Bending(Sumo Deadlift-December 1st + October 14th-1RM) + Long Conditioning
A1. Traditional Deadlift, 3 reps x 5 sets(50-60%), rest 1 minute.
A2. Side Bridges, 20 seconds/each side x 5 sets, rest 1 minute.
+
B. Complete the following:
For Time of the following:
750 Meter Row
25 Goblet Squats
25 DB Curls(Double Arm)
750 Meter Row
25 Goblet Squats
25 DB Curls(Double Arm)
B. Fitness Phase
Upper Body Press + Assistance + Conditioning
A. Push Press, 4 reps x 4 sets, rest 1-2 minutes between sets.
B1. DB Double Arm Standing Curls to Press, 10-12 reps x 3 sets, rest 45 seconds.
B2. Banded Tricep Push-Downs, 20 reps x 3 sets, rest 45 seconds.
+
C. Complete the following:
3 Rounds for time of the following:
12/9 Cal Assault Bike(15/12 Cal Airdyne)
15 Pull-Ups(Scale to Jumping Pull-Ups)
12/9 Cal Assault Bike(15/12 Cal Airdyne)
15 Hang Power Cleans @ 95/65 lbs, 75/55 lbs
C. Competition Phase
Upper Body Press + Oly Lift + Oly Assistance + Upper Body Variations + Conditioning Sets
1) Close Grip Bench Press, 8 sets of 2 reps @ 50%, rest 30 seconds.
2) Hang Squat Snatch of the following:
60% x 3 reps
65% x 3 reps
70% x clusters of 1.1.1 x 3 sets
3) Snatch Pulls, 105%, 1.1.1 x 4 sets, rest as needed between sets.
4a) Banded Tricep Push-Downs, 20 reps x 3 sets, rest 1 minute.
4b) DB Tricep Extensions, 12-15 reps x 3 sets, rest 1 minute.
+
5) Gymnastics Strict Component:
5 sets of 6-8 unbroken strict handstand push-ups, rest as needed between sets
+
6) Conditioning Sets of the following:
5 Sets of the following @ 80% effort:
12 Deadlifts @ 135/95 lbs
9 Hang Power Cleans @ 135/95 lbs
6 Shoulder to Overhead @ 135/95 lbs
12 Burpees
Rest 1:1 intervals
Goal is to go unbroken on all sets
Post Comments to Group Page.