"Wednesday 2.17.2016 + Vagabond Check In + HashTag Contest During CrossFit Opens Explained"

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. Vagabond Contest Time for Check-In Contest During CrossFit Opens

CONTEST TIME! check into Vagabond during the 5 weeks of the CrossFit Open with these hashtags to win weekly prizes and a chance to win one free month’s membership: #vagabond or #vbc. We will select one random winner each week and they will get to pick an item from the Vagabond store. At the end of the 5 weeks of the Open, one winner will be randomly selected and will win one month of free membership to Vagabond.
*you must check in at official Vagabond business page/location: VagabondCrossFit(vagabondcrossfit.com) with one of these hashtags: #vagabond or #vbc
* you must be a current member to participate
*unlimited check ins welcome
*any negative or unsportsmanlike posts will be deleted and ineligible
*Winner of ONE MONTH FREE membership at Vagabond will be drawn at random at a post-Opens Vagabond night out


3. The CrossFit Opens Atmosphere at Vagabond

The CrossFit Open is an amazing time to be a Vagabond! Here’s how it works!
  • You register to participate here (pick Vagabond as your affiliate): http://games.crossfit.com/affiliate/313
  • For 5 consecutive weeks from 2/25-3/28, CrossFit HQ releases a scaled and RX workout online on Thursday nights.
  • As a group, we do these workouts together starting at 9AM each Saturday (heats are released sometime Friday).
  • We place participants in heats that run very smoothly all morning long- you will be placed with similar-ability athletes from Lifestyle and Fitness phases.
  • You will never be forced or expected to perform a movement you are not comfortable with- everything can be scaled.
  • You enter your score online in your personal CrossFit Open profile and track your success.
The goal for the Open is to do this together and try to get a taste for competition and success, all the while in the familiarity and comfort of your own gym. You’ll experience new PRs, hit new successes and definitely challenge yourself. Who’s in??


Check In Contest

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
3-5 Minutes of the following:
Coach Choice-Dynamic Warm-Up
2 Sets of the following:
30 Seconds of Indian Push-Ups
Rest 10 Seconds
30 Seconds of Goblet Squats
Rest 10 Seconds
30 Seconds of Jump Rope–Single Unders or Double Unders
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Bend Intense + Single Leg/Posterior Chain + Conditioning(AMRAP or Rounds)
A. Deadlift, 1 reps x 5 sets, 90%% of your best 1 rep max, rest 45 seconds between sets.
Compare to January 6th for 1 rep max numbers
B1. DB Box Step-Ups @ 11×1, 8/each leg x 3 sets, rest 45 seconds between sets.
B2. Back Extensions @ 2 Second Pause @ Top, 8-10 reps x 3 sets, rest 90 seconds between sets.
C. 3 Sets of the following:
AMRAP 4 Minutes of the following:
20 Seconds Assault/Airdyne Bike
10 Box Jumps
10 In-Place Lunges(Holding KB in Goblet Rack Position)
Rest 1 minute between sets
B. Fitness Phase
Snatch Pull(1st or 2nd) + Front Squat/Core + Conditioning
A. Clean and Jerk, 75% x 1.1 x 3 sets, rest 1 minute between sets.
You can split jerk or push jerk
B1. Front Squat, 89% x 2 reps x 3 sets, rest 1 minute between sets.
B2. Side Bridges, 25 seconds/each side x 3 sets, rest 1 minute between sets.
C. 3 Sets of the following:
AMRAP 4 Minutes of the following:
10 Hang Power Snatches @ 95/65 lbs, 75/45 lbs
8 Box Jumps
10 Front Squats @ 95/65 lbs, 75/45 lbs
Rest 1 minute between sets
C. Competition Phase
Front Squat % + Front Squat Heavy + Horizontal or Vertical Press + Short Conditioning(Aerobic Transition-Opens Prep 3-5 minutes)
A. Overhead Squat, 3 sets of 1 @ 75%, rest 1 minute between sets.(Warm-Up)
B. Overhead Squat, work to a tough set of 4 for OH Squat, no more than 3-4 working sets.
C. Clean and Jerk, 1 rep x 6 sets @ 75%, rest 1-2 minutes between sets.
D1. Close Grip Bench Press, 90%, 1 rep x 4 sets, rest 1-2 minutes between sets.
D2. GHD Sit-Ups Midline, 12-15 reps x 4 sets, rest 1-2 minutes between sets.
E. AMRAP 7 Minutes of the following:
Clean and Jerk @ 135/95 lbs
Toes to Bar
Go as far as you can in the 7 minute time block
Rest 12-15 Minutes
21-18-15-12-9-6-3 of the following:
Assault Bike Calories
Burpees to Target-Goal to just have hips open and feet off the ground
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