“Saturday 2.2.2019 + Schedule for the Weekend”

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

Schedule for the Weekend:
1. Saturday, February 2nd, 2019: 9:00 am Community Workout
2. Saturday, February 2nd, 2019: 10:00 am to 11:30 am Open Gym
3. Sunday, February 3rd, 2019: 9:00 am to 10:30 am Open Gym
4. Sunday, February 3rd, 2019: 10:30 am to 12:00 pm Vagabond Row Seminar-Must have reserved spot prior. Cost of class is $20.
5. Sunday, February 3rd, 2019: NO VAGABOND SWEAT CLASS DUE TO ROW SEMINAR

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1. Vagabond Next Beginners Class on February 11th, 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 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.
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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!
CLICK HERE TO REGISTER.

A. Lifestyle + Fitness Phase Community Workout
Vagabond Community Day
Teams of Two Complete the following:
10 Rounds of the following as a team of:
10 Calorie Row or 8 Calorie Assault Bike
15 Barbell Thrusters or DB Thrusters
10 Burpees or Lateral Burpees
Partner 1 will perform round 1, and then Partner 2 will perform round 2, while Partner 1 works, Partner 2 will have to complete 30 Sit-Ups, Russian KBS, or Ball Slams before starting their next Round, while Partner 1 works,
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B. Competition Phase Workout
Vagabond Community Day
A. Warm-Up General Prep of the following:
5 Sets of the following:
Ski Erg @ Hard Pace x 30 Seconds
Ski Erg @ Light Pace x 30 Seconds
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5 Sets of the following:
Row @ Hard Pace x 60 seconds
Row @ Easy Pace x 60 seconds
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Rest 10 Minutes
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B. Strength Work of the following:
A. Overhead Squat, 65% x 5 reps, 70% x 4 reps, 75% x 3 reps, 80% x 2 reps, 85% x 1 rep.
B. Traditional Deadlift, 5 sets of 3 reps @ 75% of best deadlift, rest 1-2 minutes between sets.
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Rest 10 MInutes
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C. CrossFit Prep of the following:
For Time of the following:
Start: 10 Muscle-Ups
30-25-20-15-10-5 of the following:
Power Snatch from Ground @ 75/55 lbs
Lateral Burpees
Finish: 50 Chest to Bar Pull-Ups

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