"Wednesday 2.24.2016"

1. Vagabond Next Beginners Class on March 7th: 

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 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??



I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
3-5 minutes of coach option
Coach Run Warm-Up:
2 Sets of the following:
30 Seconds Front Lean Rest or Plank Hold
Rest 10 Seconds
30 Seconds of Burpees
Rest 10 Seconds
30 Seconds of Row or Airdyne
Rest 10 Seconds
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Bend Intense + Single Leg/Posterior Chain + Conditioning(AMRAP or Rounds)
A. Deadlift Cluster, 1.1 x 4 sets, 93%% of your best 1 rep max, rest 10 seconds between clusters/rest 1:30 between sets.
Compare to January 6th for 1 rep max numbers
B1. DB Split Squats or Petersen Step-Ups @ 11×1, 8/each leg x 3 sets, rest 45 seconds between sets.
B2. Glute Bridges, 12-15 reps x 3 sets, rest 45 seconds between sets.
People can add weight on hips with holding dumbbell
C. 15 Minutes on the Clock:
Minute 1: AMRAP Airdyne/Assault Calories x 60 seconds
Minute 2: AMRAP Jump Rope x 45 seconds
Minute 3: Burpees x 30 seconds
B. Fitness Phase
Snatch Pull(1st or 2nd) + Front Squat/Core + Conditioning
A. Clean and Jerk, 65% x 1.1.1 x 3 sets, rest 1 minute between sets.
You can split jerk or push jerk
B1. Front Squat, 80% x 2 reps x 4 sets, rest 1 minute between sets.
B2. Anchored Sit-Ups, 25 reps x 4 sets, rest 1 minute between sets.
C. 15 Minutes on the Clock:
Minute 1: AMRAP Row x 60 Seconds
Minute 2: AMRAP Box Step-Ups w/ Dumbbells x 45 seconds
Minute 3: AMRAP Hang Power Cleans x 30 seconds @ 135/95, 115/75, 95/65 lbs
C. Competition Phase
Front Squat % or Posterior Development + Posterior Chain/Press or Pull/Posterior Chain + Gymnastics Skill Work Conditioning
A. Front Squat, 70%, 2 reps x 5 sets, rest 1:30 between sets or Hip Thrusts, 12-15 reps x 5 sets, rest 1:30 between sets.
B1. Romanian Deadlifts, 6-8 reps @ 50% of best clean x 4 sets, rest 1 minute between sets.
B2. DB Floor Press or DB Seated Press on Ground, 10-12 reps x 4 sets, rest 1 minute between sets.
B3. Back Extensions, 10-12 reps or GHD Sit-Ups, 10-12 reps x 4 sets, rest 1 minute between sets.
C. 5 Rounds for moderate effort just move:
15 Cal Row
15 Kettlebell Swings or Burpees-Athlete Choice
15 Cal Assault Bike
15 Box Jumps
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