"Wednesday 2.22.2017"

*Gym Brief for the Week*
1. Vagabond Next Beginners Class on March 13th:
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 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!
CLICK HERE TO REGISTER.
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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.
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4. Vagabond Special Bring a Friend Day on Sunday, March 26th, 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!

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5. Vagabond Facebook Check-In Contest Thru Whole CrossFit Opens:
We will be doing our Facebook Check-In Contest again during the CrossFit Opens. Check in throughout the week with hashtags #vagabond or #vbc and we will pick a random winner every week. At the end of the competition, we will pick a winner for the grand prize for a Free Month Membership.

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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 or Make A Game for Warm-Up
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3-4 Minutes of the following:
Run 100 Meters or Airdyne 20 Seconds
20 Second Plank Hold
5 Goblet Squats @ 30×1
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Skill Set + Long Conditioning-Mix Modal Slow Moderate Work
A. Coach Tutorial of the following:
Kipping Pull-Up or Jumping Pull-Up Progressions

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B. Complete the following movements of:
AMRAP 12 Minutes of the following:
6 Cal Row
13 Ball Slams
20 Second Plank Hold
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Rest 2 Minutes
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5 Rounds for time of the following:
7 DB Front Squats
10 Pull-Ups(Scale to Jumping Pull-Ups)
14 Cal Row
B. Fitness Phase
Skill Set + Long Conditioning-Mix Modal Slow Moderate Work
A. Coach Tutorial of the following:
Kipping Pull-Up or Jumping Pull-Up Progressions
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B. Complete the following movements of:
AMRAP 12 Minutes of the following:
5 Cal Assault Bike(8 Cal Airdyne)
10 Burpees
20 Second Plank Hold
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Rest 2 Minutes
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5 Rounds for time of the following:
10 Barbell Front Squats @ 95/65 lbs
10 Pull-Ups
30 Double Unders(Scale to 50 Single Unders)
C. Competition Phase
Upper Body Press + Oly Lift + Oly Assistance + Upper Body Variations + Conditioning Sets
1) Snatch of the following:
60% x 1.1 75% x 1.1
65% x 1.1 80% x 1.1
70% x 1.1 85% x 1.1
2) Snatch Pull, 95%, 2 reps x 4 sets, rest as needed between sets.
3) Front Squat of the following:
60% x 2 reps, 70% x 2 reps, 75% x 2 reps, 80% x 2 reps
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4) Opens Prep Moderate Work:
10 Rounds for time of the following:
12 Cal Row
10 Sit-Ups Anchored
8 Kettlebell Swings @ 53/35 lbs
6 DB Snatch @ 50/35 lbs(3/each arm)
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