“Saturday 1.26.2019 + Schedule for the Weekend”

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

Schedule for the Weekend:
1. Saturday, January 26th, 2019: 9:00 am Community Workout
2. Saturday, January 26th, 2019: 10:00 am to 11:30 am Open Gym
3. Sunday, January 27th, 2019: 9:00 am to 11:00 am Open Gym
4. Sunday, January 27th, 2019: 10:00 am VBC Sweat Class


1. Vagabond Next Beginners Class on January 28th, 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 Foundations of Rowing Speciality Class on Sunday, February 3rd, 2019, 10:30 am to 12:00 pm:
This class will be taught by Coach Jason Lounge and will go over all the fundamentals of rowing to make your more efficient within your conditioning workouts, be able to get more meters, calories, and better efficiency throughout being on the rower during your workouts. The cost of the speciality class is only $20, and will receive invaluable feedback from Coach Jason on rowing technique, form, and the ability to produce more power over a given period during a workout. Sign up today by contacting Kevin or Jason. Limited to 10 spots.
3. Vagabond Register for the CrossFit Opens Starting in January/February Now:
The 2018 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!

A. Lifestyle + Fitness Phase Community Workout:
Vagabond Community Day
Teams of Two Complete the following:
40/30 Cal Row or 40/30 Cal Assault Bike
100 Burpees
40/30 Cal Row or 40/30 Cal Assault Bike
80 Hang Power Cleans or Russian KBS
40/30 Cal Row or 40/30 Cal Assault Bike
100 Wall Balls or Goblet Squats
40/30 Cal Row or 40/30 Cal Assault bike
80 Push Press(Barbell or Dumbbells)
40/30 Cal Row or 40/30 Cal Assault Bike
100 DB Snatches Alternating or Box Step-Ups
B. Competition Phase Workout:
Vagabond Community Day
A. Warm-Up General Prep of the following:
15 Sets of the following:
Row @ Hard Pace x 30 Seconds
Row @ Light Pace x 30 Seconds
Total 30 Minutes
Rest 10 Minutes
B. Strength Work of the following:
A. Overhead Squat, 60% x 5 reps, 65% x 4 reps, 70% x 3 reps, 75% x 2 reps, 80% x 1 rep.
B. Traditional Deadlift, 5 sets of 3 reps @ 70% of best deadlift, rest 1-2 minutes between sets.
Rest 15-20 Minutes
C. CrossFit Prep of the following:
For Time of the following:
50 Wall Balls
50 Cal Row
50 Chest to Bar Pull-Ups
50 Bar Facing Burpees
50 Power Cleans @ 115/80 lbs

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