“Saturday 1.13.2018 + Schedule for the Weekend”

Categories: Blog,Competition Phase,Fitness Phase,Lifestyle Phase

Schedule for the Weekend + Holiday:
1. Saturday, January 13th, 2018: 9:00 am Partner Workout
2. Saturday, January 13th, 2018: 10:00 am to 11:30 am Open Gym
3. Saturday, January 13th, 2018: 10:00 am Competition Phase
4. Sunday, January 14th, 2018: 9:00 am-11:00 am Open Gym
5. Sunday, January 14th, 2018: 10:00 am Vagabond Sweat Class

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1. Vagabond Next Beginners Class on January 29th, 2018:
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, January 28th @ 8:00 am:

The Vagabond Circuit Training Class is a setting of moderate intensity performed with mostly bodyweight movements that will keep you moving, and the ultimate goal is not to complicate things, but to make enjoyable, fun and in the meantime, getting a good sweat in with the Vagabond Community. The cost of the class is only $80 for 6 weeks, and meets every Sunday at 8:00 am. Spots are limited, contact Kevin for sign up and reserving spots.

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3. Vagabond Register for the CrossFit Opens Starting in January/February Now:
The 2017 CrossFit Opens was huge success for Vagabond CrossFit. We came together for 5 weeks in a row and competed, fought, and supported each other in true Vagabond style- with drive and compassion. Over 65 of us officially registered for the Games and dozens more who popped in and out each week for the workouts- record numbers for the gym. Vagabond was in the top 15 for most sign ups for affiliates in the Northeast out of around a thousand gyms. This year they have opened the variety and choice once again, by adding in a RX and Scaled Division for everyone to participate in a safe and effective manner. If you are doubting yourself, then stop yourself right now. This is a 5 week online competition, that is meant for each and every person to take part in and also challenge yourself for the five week period. We will meet every Saturday at 9:00 am as a group and for five weeks be there to help cheer each other thru challenging workouts, but are for meant for everyone to do.
Just another great way for each and every person to have goals to meet and to have something to look forward to every weekend for 5 weeks. Sign up Vagabonds!
CLICK HERE TO REGISTER.

Circuit Training 2018 January

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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3-5 Minutes of the following:
Coach Option Warm-Up

II. Phases Strength and Conditioning:
A. Lifestyle Phase
Vagabond Partner Team Workout
Teams of Two Complete the following:
10 Cal Row or 8 Cal Assault Bike
21 Burpees
21 Kettlebell Swings or 15 Hang Power Snatches
10 Cal Row or 8 Cal Assault Bike
18 Burpees
18 KBS or 18 Hang Power Snatches
10 Cal Row or 8 Cal Assault Bike
15
15
12 Cal Row or 8 Cal Assault Bike
12
12
10 Cal Row or 8 Cal Assault Bike
9
9
10 Cal Row or 8 Cal Assault Bike
6
6
10 Cal Row or 8 Cal Assault Bike
3
3
10 Cal Row or 8 Cal Assault Bike
Each person must complete all reps and movements before moving onto next movement, so partner 1 will do 10 cal row or 8 cal assault bike, then partner 2 will do the same, and will continue this fashion until all have completed movements.

B. Fitness Phase
Vagabond Partner Team Workout
Teams of Two Complete the following:
10 Cal Row or 8 Cal Assault Bike
21 Burpees
21 Kettlebell Swings or 15 Hang Power Snatches
10 Cal Row or 8 Cal Assault Bike
18 Burpees
18 KBS or 18 Hang Power Snatches
10 Cal Row or 8 Cal Assault Bike
15
15
12 Cal Row or 8 Cal Assault Bike
12
12
10 Cal Row or 8 Cal Assault Bike
9
9
10 Cal Row or 8 Cal Assault Bike
6
6
10 Cal Row or 8 Cal Assault Bike
3
3
10 Cal Row or 8 Cal Assault Bike
Each person must complete all reps and movements before moving onto next movement, so partner 1 will do 10 cal row or 8 cal assault bike, then partner 2 will do the same, and will continue this fashion until all have completed movements.

 

C. Competition Phase
Crossfit Opens Tester-MAP Sets
A. Crossfit Opens Tester of the following:
3 Sets @ 90% Aerobic Based of:
15 Chest to Bar Pull-Ups
20 Wall Balls @ 20/14 lbs
15 Hang Power Cleans @ 115/80 lbs
20 Toes to Bar
15 Front Squats @ Weight Above
20 Shoulder to Overhead @ 135/95 lbs
15 Burpee Box Jumps @ 24/20 inches
20 Cal Assault Bike
Rest 1:1 interval, if takes your 5 minutes, then rest 5 minutes.
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Cool Down Purposes:
20 Sets of the following @ Assault Bike of:
20 second @ hard effort
20 second @ back off effort
20 second @ zone 1
Total Time: 20 Minutes

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