"Wednesday 2.1.2017 + Special Bring a Friend Day on March 19th"

*Gym Brief for the Week*
1. Vagabond Next Beginners Class on February 20th:
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. Vagabond Register for the CrossFit Opens Starting in January/February Now:
The 2016 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 28th 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!
3. Vagabond Circuit Training Class Starts on Sunday, March 5th, 2017 @ 8:00 am:
We will be starting our Spring Circuit Training Class on Sunday, March 5th, which meets every Sunday at 8 am for a 6 week span. The cost of the class is only $80 for Vagabond Members for the 6 weeks, and allows you to get a great workout in on Sunday at 8 am. It also allows you to try something different, compared to Group Classes and Speciality Classes. Limited this class to 15 people. Please see Kevin to reserve spot today.

4. Vagabond Special Bring a Friend Day on Sunday, March 19th, 2017:
Vagabond will be offering a special Bring a Friend Day for all family, friends, and those who are interested in our programs. This will be a special class for all current Vagabond Members and those who they bring for the class. The class is free, and will be class oriented and run by a coach. Bring Anyone You Wish to come try out Vagabond!

March 19th Bring a Friend

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
3-5 Minutes of the following:
Foam Roll Coach Option
3-5 Minutes of the following:
Run 100 Meters or Airdyne 25 Seconds
10 Kettlebell Swings
5 Goblet Squats
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Posterior Chain Bending(Sumo Deadlift-December 1st + October 14th-1RM) + Long Conditioning
A1. Sumo Deadlift, 1-2 heavy reps x 3 sets(85% or more), rest 45 seconds.
A2. Plank Holds, 45 seconds x 3 sets, rest 45 seconds.
A3. DB Cuban Press, 10-12 reps x 3 sets, rest 45 seconds.
B. 4 Sets of the following @ Hard Effort:
9-6-3 of:
Cal Row
DB Thrusters
Rest 2 minutes between sets
B. Fitness Phase
Upper Body Press + Assistance + Conditioning
A. Push Jerk, 2 reps x 5 sets, rest 1 minute between sets.
Work up to weight based on your own ability and comfort level
B1. DB Floor Press, 10-12 reps x 3 sets, rest 45 seconds.
B2. Strict Pull-Up Cluster, x 3 sets, rest 45 seconds.
Scale to Negative Pull-Up Cluster, 3.2.1 x 3 sets or Lat Pull-Down, 12-15 reps
C. 4 Sets of the following @ Hard Effort:
8-6-4 of the following:
Cal Assault Bike
Barbell Thrusters @ 95/65 lbs, 75/45 lbs
Rest 2 minutes between sets
Cal Airdyne would be 10-8-6
C. Competition Phase
Upper Body Press + Oly Lift + Oly Assistance + Upper Body Variations + Conditioning Sets
1) Snatch of the following:
60% x 1.1 rep
65% x 1.1 rep
70% x 1.1 rep
75% x 1.1 rep
80% x 1.1 rep
90% x 1.1 rep
2) Snatch Deadlifts, 80% x 5 reps x 4 sets, rest as needed between sets.
3) Front Squat of the following:
2 reps @ 75%
1 rep @ 80%
2 reps @ 85%
1 rep @ 90%
2 reps @ 85%
1 rep @ 90%
4) Gymnastics Component: Muscle-Ups
6 Sets of 4-5 reps Ring Muscle-Ups, rest 1 minute between sets
8 Sets of 3-4 reps Ring Muscle-Ups, rest 1 minute between sets
10 Sets of 2-3 reps Ring Muscle-Ups, rest 1 minute between sets.
Choose between the three sets above for your workout
5) Simple + Barbell Conditioning of the following:
A. On the Minute, Every Minute x 15 Minutes of the following:
Odd Minute: 16 Wall Balls @ 20/14 lbs
Even Minute: 10 Burpee Box Jumps @ 24/20 inches
Rest 10 Minutes
B. Barbell Complex of the following:
3 Sets of the following:
8 Power Snatches @ 115/75 lbs
8 Squat Snatches @ 135/95 lbs
8 Overhead Squats @ 165/110 lbs
Rest 2 minutes between sets
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