“Saturday 12.1.2018 + Schedule for the Weekend + Vagabond’s 9th Annual Holiday Party”

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

Schedule for the Weekend:
1. Saturday, December 1st, 2018: 9:00 am Community Workout
2. Saturday, December 1st, 2018: 10:00 am to 11:30 am Open Gym
3. Saturday, December 1st, 2018: VAGABOND 9TH ANNUAL HOLIDAY PARTY
4. Sunday, December 1st, 2018: 9:00 am to 11:00 am Open Gym
5. Sunday, December 1st, 2018: 10:00 am VBC Sweat Class
5 Sets of the following:
1 Minute Bike/Roe/Ski Erg
rest 15 seconds
1 Minute Jump Rope
rest 15 seconds
1 Minute Ball Slams or Box Step-Ups
rest 30 seconds

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1. Vagabond Next Beginners Class on November 26th, 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 9th Annual Holiday Party on Saturday, December 1st @ 7:00 pm to Midnight:
Join us all on Saturday, December 1st from 7:00 pm to Midnight, as we celebrate the Holidays with our closest Vagabond Friends for our 9th Annual Vagabond Holiday Party. This year we will once again have music from a DJ, catered food, dancing, drinking, and hanging with some good friends, which will be held at the Chateau Restaurant in Norton on Bay Road. Save the date and go to our Facebook Annual Holiday Party Page.
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3. Vagabond Toy Drive on Saturday, December 15th @ 9:00 am
Join us all month long in December for the annual Vagabond Toy Drive to support the child life specialists at Boston Children’s Hospital. This is our 6th year partnering with our friends at Flynn’s Farm and we hope this is the most generous year yet! We will top off the drive with a benefit workout on 12.15- RSVP now @ our Facebook Annual Toy Drive Page.

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

II. Phases Strength and Conditioning:
A. Lifestyle + Fitness Phase
Vagabond Community Day
Teams of Two complete the following of:
AMRAP 30 Minutes of the following:
Max Rounds with your Partner of:
15 Burpees
250 Meter Row or 15 Cal Assault Bike
15 DB Thrusters or Barbell Thrusters @ 75/55 lbs
While Partner 1 is performing a movement, Partner 2 will perform a plank hold for 20 seconds or pull-up hold for 20 seconds, can switch off between the two.
Switch off every movement

B. Competition Phase
CrossFit Conditioning/Community
A. Build to a heavy single in the power clean, this does not have to be a max, can be a heavy lift for you for the day, 8 minute time limit.
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Rest 10 Minutes
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AMRAP 4 Minutes @ 80% of best power clean above
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Rest 10 Minutes
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AMRAP 4 Minutes @ 80% of best power clean above
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Done
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Rest 15 Minutes plus or more
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4 Rounds for time of the following:
12 Toes to Bar
20 Cal Row
15 Overhead Squats @ 115/75 lbs
20 Cal Row

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