"Wednesday 3.23.2016"

Gym Brief for the Week
1. Vagabond Next Beginners Class on March 28th:
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 Easter Egg Hunt on Saturday, March 26th @ 12:00 pm
Bring the kids down to Vagabond for the annual Easter Egg hunt and visit from the bunny himself on Saturday March 26th from noon- 1PM! RSVP so we can let the bunny know how any eggs to bring!
Vagabond Invite Page.
3. Vagabond Night-Out Celebration of End of Opens on Saturday, April 2nd
Join us for a night out to celebrate the completion of the CrossFit Open! We will also announce the winner of the check in contest! This is always a fun night out! RSVP! Come by the Blackthorne Publick House for drinks and a good time!
Vagabond Invite Page.
4. Vagabond First Annual Mother’s Day Workout in Support of Breast Cancer on Sunday, May 8th
Please join us for the first annual Vagabond Mother’s Day benefit workout to support Susan G. Komen and the fight against breast cancer where their mission is: To save lives and end breast cancer forever by empowering others, ensuring quality care for all and investing in science to find the cures.
We’ve all been touched by this disease which does not discriminate. Our great friend and long-time Vagabond member, Robin Johnson Taylor, is a two-time breast cancer survivor. She is deeply involved with the Susan G. Komen 3 day walk and will walk 3 days/ 60 miles this year, with a crowd of incredible supporters and survivors, to end breast cancer.
This special workout will take place on Mother’s Day, Sunday May 8th at 9:00 AM. Friends and family are welcome to join in on the fun: wear pink (if you can), bring a $20 donation at the door, and let us know who you’re working out in memory or support of. Event T-shirt pre-sale will be available soon- be on the lookout.
Let’s do this as a community, in honor of our mothers, grandmothers, wives, sisters, daughters, aunts and friends and make a difference together.

Wilton D

I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
3-5 minutes of Coach Dynamic Warm-Up
3-4 Minutes of the following:
Row 100 Meters or Airdyne 20 Seconds
10 goblet squats
5 wall angels
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Upper Body Press Horizontal + Upper Body Press Assistance/Posterior Bending + Conditioning(AMRAP or Rounds)
A. DB Bench Press Heavy, 8-10 reps x 3 sets, rest 1 minute between sets.
B1. DB Tricep Extensions, 8-10 reps x 3 sets, rest 1 minute between sets.
B2. Banded Seated Leg Curls, 20 reps x 3 sets, rest 1 minute between sets.

C. For Time of the following:
Run 400 Meters
15 Box Jumps
15 Kettlebell Swings
Run 400 Meters
12 Box Jumps
12 Kettlebell Swings
Run 400 Meters
9 Box Jumps
9 Kettlebell Swings
B. Fitness Phase
Upper Body Press Vertical + Upper Body Press Assistance/Upper Body Pull Assistance + Conditioning
A. Push Press, build to heavy set of 3, 10 minute time limit.
B1. Banded Tricep Push Downs or Tricep Push Downs, 12-15 reps x 3 sets, rest 1 minute between sets.
B2. Ring Rows, 8-10 reps x 3 sets, rest 1 mintue between sets.
Scale Up to Weighted or Elevated Ring Rows @ 6-8 reps
C. For Time of the following:
Row 500 Meters
15 Burpees
15 Shoulder to Overhead @ 115/75 lbs, 95/65 lbs
Row 500 Meters
12 Burpees
12 Shoulder to Overhead
Row 500 Meters
9 Burpees
9 Shoulder to Overhead
C. Competition Phase
Front Squat % or Posterior Development + Posterior Chain/Press or Pull/Posterior Chain + Gymnastics Skill Work Conditioning
A. Push Press(1 rep) + Push Jerk(1 rep), work to moderate to heavy complex, rest as needed between sets.
B1. DB Tripod Bent Over Row, 10 reps/each arm x 3 sets, rest 1 minute between sets.
B2. Banded Tricep Extensions, 20 reps x 3 sets, rest 1 minute between sets.
B3. High Hang Snatch, moderate weight, 5 reps x 3 sets, rest 1 minute between sets.
C. Every Minute on the Minute x 20 Minutes of the following:
Odd Minute: 12/10 Calorie Row
Even Minute: 12 Wall Balls @ 20/14 lbs
Rest 3 Minutes
Every Minute on the Minute x 10 Minutes of the following:
Odd Minute: 12/10 Calorie Assault Bike
Even Minute:12 Kettlebell Swings @ 53/35 lbs
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