*** Vagabond Holiday Hours ***
1. Saturday, Dec 31st: New Years Eve: Open Gym 9:00 am-11:30 am + 9:00 am Lifestyle/Fitness Phase Class + 10:00 am Competition Phase Class
2. Sunday, January 1st, New Years Day: Open Gym 9:00 am-11:00 am Open Gym
3. Monday, January 2nd: Open Gym 7:00 am-1:00 pm
+
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 dynamic work
Coach Option
+
3-5 Minutes of the following:
Run 100 Meters
10 Wall Angels
5 Goblet Squats
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Posterior Chain Bending(Sumo Deadlift-December 1st + October 14th-1RM) + Long Conditioning
A. Sumo Deadlift, 4-5 reps x 4 sets(70%), rest 30 seconds between sets.
Last Tested 1RM-October 14th + November 30th
B1. Deadbug Regular Variation, 12 reps/each leg x 2 sets, rest 45 seconds.
B2. Russian Kettlebell Swings Heavy, 20 reps x 2 sets, rest 45 seconds.
+
C. Complete the following:
15 Minutes on the Clock, Every 3 Minutes complete the following:
12/7 Cal Row
15 Air Squats
12 Sit-Ups
50 Single Unders
Rest remaining time, so if takes you 2 minutes, then you rest 1 minute.
B. Fitness Phase
Upper Body Press + Assistance + Conditioning
A. Strict Press, 4 reps x 4 sets, rest 1-2 minutes between sets.
B1. DB Seated Press on Ground, 12-15 reps x 2 sets, rest 45 seconds.
B2. Banded Pull Aparts, 20 reps x 2 sets, rest 45 seconds.
+
C. Complete the following:
15 Minutes on the Clock, Every 3 Minutes complete the following:
8/6 Cal Assault Bike(12/9 Calorie Airdyne)
8 Toes to Bar(Scale to Knee Raises x 8 reps)
8/6 Calorie Assault Bike(12/9 Calorie Airdyne)
8 Shoulder to Overhead @ 95/65 lbs
Rest remaining time, so if it takes you 2 minutes, then you rest 2 minutes.
C. Competition Phase
Upper Body Press + Oly Lift + Upper Body Press/Upper Body Pull + CP Work Battery + AL End Work
1) Power Snatch Clusters of the following:
3 sets of 1.1 @ 65%, focus on speed and feet position.
2) Snatch Pull, 1.1.1 x 5 sets @ 100% rest 1 minute between sets.
3) Reverse Hypers, 50% of back squat, 12 reps x 3 sets, rest as needed.
4) Romanian Deadlift, 10 reps x 3 sets, rest as needed.
+
5) Lactate Work Mono:
5 sets of:
45 Second Row Sprint, rest 3 minutes between efforts.
+
6) Gymnastics Conditioning of:
1 Round for time of:
30 Cal Row
20 Kipping Handstand Push-Ups
15 Cal Row
10 Kipping Handstand Push-Ups
Rest 2 Minutes
1 Round for time of:
30 Cal Row
20 Kipping Handstand Push-Ups
15 Cal Row
10 Kipping Handstand Push-Ups
You may increase difficulty by performing Depth Handstands
Post Comments to Group Page.