*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.
+
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!
+
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.
+
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.
I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
+
3-5 Minutes of the following:
Foam Roll Coach Option
+
3-5 Minutes of the following:
Run 100 Meters or Airdyne 25 Seconds
10 Kettlebell Swings
5 Goblet Squats
II. Phases Strength and Conditioning:
A. Lifestyle Phase
“Pump/Swole with a Sweat”
Every Minute on the Minute x 10 Minutes of the following:
Minute 1: 8 DB Row/each arm
Minute 2: 45 Seconds Row
+
Rest 1 Minute
+
Every Minute on the Minute x 10 Minutes of the following:
Minute 1: 15 Ball Slams
Minute 2: 45 Seconds Row
+
Rest 1 Minute
+
Every Minute on the Minute x 10 Minutes of the following:
Minute 1: 6-8 Strict Pull-Ups or 8-10 Ring Rows
Minute 2: 45 Seconds Row
*Score is total amount of cals on row for whole workout*
B. Fitness Phase
“Pump/Swole with a Sweat”
Every Minute on the Minute x 10 Minutes of the following:
Minute 1: 10-12 Barbell Rows(115/75, 95/65, 75/45 lbs)
Minute 2: 45 Seconds Assault/Airdyne or Ski Erg
+
Rest 1 Minute
+
Every Minute on the Minute x 10 Minutes of the following:
Minute 1: 15 Kettlebell Swings
Minute 2: 45 Seconds Assault/Airdyne
+
Rest 1 Minute
+
Every Minute on the Minute x 10 Minutes of the following:
Minute 1: 6-8 Strict Pull-Ups or 8-10 Ring Rows
Minute 2: 45 Seconds Assault/Airdyne
*Score is total amount of cals on assault/airdyne for whole workout*
C. Competition Phase
Upper Body Press + Oly Lift + Oly Assistance + Upper Body Variations + Conditioning Sets
1) Snatch of the following:
75% x 1.1
80% x 1.1
85% x 1 rep x 3 sets
2) Snatch Pull, 95% x 2 x 4, rest as needed between sets.
3) Front Squat, 90% x 1 rep x 6 sets, rest as needed between sets.
4a) Pendalay Rows, 30×1, 6-8 reps x 3 sets, rest 1 minute.
4b) Strict Handstand Push-Ups, 8-10 reps x 3 sets, rest 1 minute.
+
5) 10 Sets of the following:
5 Ring Dips or Bar Dips to modify
rest 20 seconds
5 Cal Assault Bike(5 Cal Row)
rest 20 seconds
40 Double unders
rest 20 seconds
Post Comments to Group Page.