"Wednesday 3.15.2017"

*Gym Brief for the Week*
1. Vagabond Next Beginners Class on April 3rd:
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 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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3. 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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4. Vagabond Opens Post Celebration on Saturday, April 1st @ 7:00 pm
We will be doing our annual Vagabond Post Opens Celebration at the Stoneforge Grille in Easton. All Vagabonds are encouraged to attend and join in the festivities to celebrate the end of another great Opens Season and the 5 weeks of online competing. Please join us after 7 pm to kick back, relax, and have a good time.

Katie Wife

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
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3-4 Minutes of the following:
Run 100 Meters or Airdyne 20 Seconds
10 Second Side Bridge/each side
5 Goblet Squats @ 30×1
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Skill Set + Long Conditioning-Mix Modal Slow Moderate Work
A. Deadlift Position + into Front Squat Position + into Thruster Position
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B. Complete the following movements of:
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On the Minute, Every Minute x 8 Minutes of:
Minute 1: 5 Deadlifts @ 185/135, 165/115, 135/95 lb
Minute 2: 40 Second Assault/Airdyne
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Rest 1 Minute
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On the Minute, Every Minute x 8 Minutes of:
Minute 1: 30 Second Jump Rope
Minute 2: 45 Second Assault/Airdyne
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Rest 1 Minute
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3 Rounds of the following:
10 DB Curls
25 Second Bike
10 DB Curls
25 Second Bike
B. Fitness Phase
Skill Set + Long Conditioning-Mix Modal Slow Moderate Work
A. Deadlift Position + into Front Squat Position + into Thruster Position
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B. Complete the following movements of:
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On the Minute, Every Minute x 8 Minutes of:
Minute 1: 5 Thrusters @ 125/85, 115/75, 95/65, 75/45 lbs
Minute 2: 40 Second Row or Ski Erg
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Rest 1 Minute
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On the Minute, Every Minute x 8 Minutes of:
Minute 1: 30 Second Wall Balls
Minute 2: 45 Second Row or Ski Erg
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Rest 1 Minute
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3 Rounds of the following:
10 Ball Slams
20 Second Row or Ski Erg
10 Sit-Ups
20 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:
70% x 1.1
75% x 1.1
80% x 1.1
2) Snatch Deadlift, 85% x 3 x 3, rest as needed between sets.
3) Front Squat, 85% x 1 rep x 6 sets, rest as needed between sets.
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4) 5 Sets of the following:
50 double unders
20/15 cal assault bike(25/20 cal airdyne)
15 Wall Balls
10 Sit-Ups
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