*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 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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3. 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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4. 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.
I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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3-5 Minutes of the following:
Coach Option
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3-5 Minutes of the following:
Run 100 Meters or Airdyne 25 Seconds
10 Kettlebell Swings-Russian
5 Goblet Squats
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Skill Set + Long Conditioning-Mix Modal Slow Moderate Work
A. Coach Tutorial of the following:
Push Jerk Tutorial-Go thru Strict press, push press, and then end with Push Jerk
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B. Complete the following movements of:
On the Minute, Every Minute x 8 Minutes of the following:
Minute 1: 35 Second Assault Bike Sprint
Minute 2: 12-15 Shoulder to Overhead @ 95/65 lbs, 75/45 lbs-Modify to DB Shoulder to Overhead
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3 Minute Rest
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8 Minute AMRAP of the following @ moderate pace:
10 No Push-Up Burpees
8 Box Step-Ups or Step Down Box Jumps
30 Second Assault Bike/Airdyne
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3 Minute Rest
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8 Minute AMRAP of the following @ moderate pace:
10 DB Floor Presses
8 Ball Slams
30 Second Assault Bike/Airdyne
B. Fitness Phase
Skill Set + Long Conditioning-Mix Modal Slow Moderate Work
A. Coach Tutorial of the following:
Push Jerk Tutorial-Go thru Strict press, push press, and then end with Push Jerk
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B. Complete the following movements of:
On the Minute, Every Minute x 8 Minutes of the following:
Minute 1: 35 Second Row or Ski Erg Cals
Minute 2: 10-12 No Push-Up Burpees
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3 Minute Rest
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8 Minute AMRAP of the following @ moderate pace:
10 Front Squats @ 75/55 lbs, 65/35 lbs
8 Ball Slams
30 Second Row or Ski Erg
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3 Minute Rest
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8 Minute AMRAP of the following @ moderate pace:
10 Hang Power Snatches @ 75/55 lbs, 65/35 lbs
8 Front Rack In Place lunges(Put Barbell in front squat position, then lunge, 4 reps/each side)
30 Second Row or Ski Erg
C. Competition Phase
Upper Body Press + Oly Lift + Oly Assistance + Upper Body Variations + Conditioning Sets
1) Snatch of the following:
60% x 1.1
65% x 1.1
70% x 1.1
2) Snatch Pull, 80% x 3 x 3, rest as needed between sets.
3) Front Squat, 70% x 3 reps x 3 sets, rest as needed between sets.
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4) 5 Sets of the following @ moderate effort:
20 Cal Row
15 Wall Balls
10 Lateral Burpees Over Rower
Rest 1 minute between sets
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