"Wednesday 11.2.2016 + Annual Vagabond Food Drive"

Gym Brief for Month of November
1. Vagabond Next Beginners Class on November 21st:
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.
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2. Vagabond Fall Circuit Class is Back for the Fall Session for Sunday, November 13th @ 8:00 am:
The cost of the aerobic/cardio style class is $80 for 6 weeks, and will meet every Sunday starting on Sunday, November 13th @ 8:00 am. All Vagabond and Non-Vagabond Members are allowed to join and encouraged to try a different style class with a different approach compared to group classes. We will focus on moving, sweating, and just getting a great workout in on a Sunday Morning. Contact Kevin at [email protected] to save spot today or comment on sign up thru Facebook group page to reserve spot.
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3. Vagabond Fourth Annual VBC Food Drive for the Easton Food Pantry on Saturday, November 19th @ 9:00 am.
We’ll be collecting donations all month long next month to directly benefit the Easton Food Pantry- please give big and rsvp here for the workout on 11/19!
We will be collecting canned goods all month long in November and will top it off with our annual workout! Please consider donating and joining in on 11/19.
Here’s a list of the items most in need:
Cereal, Pasta, Pasta Sauce, Soup, Baked Beans, Canned Vegetables, Canned Fruit, Tuna or other canned meat/fish, Peanut Butter & Jelly and, of course, Money or grocery gift cards!

vagabond-2016-food-drive

I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
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3-5 minutes of Coach Dynamic Warm-Up
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3-4 Minutes of the following:
Run 100 Meters or Airdyne 20 Seconds
10 goblet squats
5 burpees
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Skill Review + Long Conditioning
A. Hang Snatch Position, Coach B Warm-Up, Take Classes thru Warm-Up for High Hang Position
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B. AMRAP 18 Minutes of the following:
12/10 Cal Row
18 Box Step-Ups(DB Weighted)
12 Sit-Ups
18 Kettlebell Swings(Russian)
B. Fitness Phase
Skill Review + Long Conditioning
A. Hang Snatch Position, Coach B Warm-Up, Take Classes thru Warm-Up for High Hang Position
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B. AMRAP 18 Minutes of the following:
200 Meter Run
10 Hang Power Snatch @ 75/45 lbs
200 Meter Run
10 Lateral Burpees
C. Competition Phase
Upper Body Press + Oly Lift + Upper Body Press/Upper Body Pull + CP Work Battery + AL End Work
Warm-Up of the following:
Crossover Symmetry Protocol Warm-Up Routine..
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1) Banded Close Grip Bench Press, 3 reps x 5 sets, build up in weight every set, but make sure it is fast.
Use red bands for men/orange bands for women
2) Snatch, 1 rep x 3 sets @ 60%, 1 rep x 3 sets @ 70%, 1 rep x 3 sets @ 75, rest as needed between wets.
3) Snatch Pull Cluster, 3 reps x 3 sets @ 95%, rest as needed between sets.
4a) Barbell Good Mornings, 8-10 reps @20-30% of back squat x 3 sets, rest 1 minute.
4b) Reverse Hypers, 10 reps @ 50% x 3 sets, rest 1 minute.
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5) “CrossFit Fun”
AMRAP 15 Minutes of the following:
12 Wall Balls @ 20/14 lbs
12 Kettlebell Swings @ 53/35 lbs
12/9 Cal Assault Bike
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