“Monday 3.12.2018 + VBC Olympic Lifting Class @ 6:35 pm + Submit 18.3 Scores”

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



Vagabond Olympic Lifting Class @ 6:35 pm. CLICK HERE FOR WORKOUT.


1. Vagabond Next Beginners Class on March 19th, 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.


2. Vagabond Easter Egg Hunt on Saturday, March 31st @ 1030 am at Flynn Family Farm:

We will be having our Annual Vagabond Easter Egg Hunt on Saturday, March 31st @ 10:30 am at the Flynn Family Farm. All families, children, older kids, and everyone is invited to take part in this great event, and it will be our first time at the Flynn Family Farm at 492 Bay Road in Easton. Looking forward to a great time, and do not forget to save the date!


3. Vagabond Check-In Contest During the CrossFit Opens:

Every Year at Vagabond we have a 5 week social media online competition, where each Vagabond will have a chance to win a weekly prize, and then the grand prize of a free month membership with a random drawing for those who took part in the check in contest. Starting Wednesday, February 21st until the end of the Opens, all you have to do is check into Vagabond when you attend a class, and we will keep a running tally, and each week, the highest total number of check ins done by that person, will receive a prize for the most check ins. Simple as that, check into Vagabond on Facebook, and your on your way to winning!

4. Kettlebell Kitchen At Vagabond:
We are excited to announce our new partnership with Kettlebell Kitchen- a performance food brand! Meals crafted by classically trained chefs, KettlebellKitchen is an easy & convenient way to clean up your nutrition, recover faster, work harder, and have fresh meals delivered right to the gym. Fuel the hardest working machine you know- your body!”

They will make their first delivery to our gym on Monday, January 22nd (and every Monday & Thursday).

The order cutoffs are:
• Wednesday (Today!) evening by midnight for Monday delivery • Saturday evening by midnight for Thursday delivery

The complete menu, along with ingredient lists and nutrition facts can be found here:

Ordering instructions and FAQs can be found here:

Please use the gym zip code 02375 when building your account.

I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
3-5 minutes of coach option
3 Sets of the following of Coach Run Warm-Up:
15 Seconds of Burpees
Rest 15 Seconds
30 Seconds of Airdyne
Rest 15 Seconds
15 Seconds of Plank Holds
Rest 15 Seconds

II. Phases Strength and Conditioning:
A. Lifestyle Phase
Double Leg/Upper Body Pull/Core + Conditioning
A1. Front Squat, 5-7 reps x 3 sets, rest 1 minute.
2 Second Lowering Phase, Eccentric Week 2
Suggested % would be about 60-65%% of 1RM, last time tested was April 10th, 2017
A2. DB Row, 8 reps/each arm x 3 sets, rest 1 minute.
A3. DB Zotman Curls, 8-10 reps x 3 sets, rest 1 minute.
B. 3 Sets of the following @ high effort of the following:
AMRAP 5 Minutes of the following:
8 Box Step-Ups(4/each leg)(People can perform 8 box jumps in place of step ups)
6 Cal Row
4 Ball Slams
Rest 60 seconds between sets

B. Fitness Phase
Olympic Lifting Posterior Bending + Upper Body Pull/Upper Body Pull Assistance + Conditioning
A. Clean Complex of the following:
1 Power Clean + 1 Squat Clean + 1 Front Squat x 3 sets, rest as needed between sets.
Work to a heavy set of the complex
B1. DB Tall Kneeling Press Double Arm, 12-15 reps x 2 sets, rest 45 seconds.
B2. DB Curls, 10-12 reps @ 2 second lowering phase x 2 sets, rest 45 seconds.
C. 3 Sets of the following @ high effort of the following:
AMRAP 5 Minutes of the following:
8 Squat Cleans @ 115/75, 95/65 lbs, 75/55 lbs
6 Cal Assault Bike
4 Pull-Ups or Jumping Pull-Ups or Burpees
Rest 60 seconds between sets

C. Competition Phase
Bending Oly + Bending Oly + Double Leg Squatting/Core + Conditioning
A. 18.3 Opens Workout Re-Do
B. Strength and Conditioning of the following
A. Power Clean of the following:
70% x 1.1
75% x 1,1
80% x 1.1
B. Clean Deadlift Cluster, 105%, 1.1.1 x 3 sets, rest as needed between sets.
C. High Bar Back Squat, 3 reps x 5 sets, rest as needed between sets.
Use 75% of 1RM + 3 second tempo down(eccentric)
D. 5 Sets of the following:
30 Seconds KBS
rest 30 seconds
30 Seconds Burpees
rest 30 seconds
30 Seconds Assault Bike
rest 30 seconds
30 Seconds Light Bench Press
rest 30 seconds

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