“Saturday 2.20.2016 + Schedule for the Weekend”

Categories: Blog,Competition Phase,Fitness Phase,Lifestyle Phase,Scaled-Up

Schedule for the Weekend:

A. Saturday, February 20th, 2016: 9:00 am Lifestyle + Fitness Phase Class

B. Saturday, February 20th, 2016: 10:00 am Competition Phase Class

C. Sunday, February 21st, 2016: 9:00 am to 11:00 am Open Gym

D. Sunday, February 21st, 2016:  8:00 am Vagabond Circuit Class Week 6

E. Sunday, February 21st, 2016: 10:00 am Vagabond Powerlifting

+

1. Vagabond Next Beginners Class on February 15th: New Year Special

Vagabond will be offering its Annual February Special for the month. All new clients and members who sign up for the Beginner Classes in February will get a discounted rate of $89 for the Introduction Class offered at Vagabond CrossFit. This could make a great gift for a loved one, friend, and or family member. Take advantage of the Holiday Season and the February Special at Vagabond.

+

2. Vagabond Contest Time for Check-In Contest During CrossFit Opens

CONTEST TIME! check into Vagabond during the 5 weeks of the CrossFit Open with these hashtags to win weekly prizes and a chance to win one free month’s membership: #vagabond or #vbc. We will select one random winner each week and they will get to pick an item from the Vagabond store. At the end of the 5 weeks of the Open, one winner will be randomly selected and will win one month of free membership to Vagabond.
 RULES:
*you must check in at official Vagabond business page/location: VagabondCrossFit(vagabondcrossfit.com) with one of these hashtags: #vagabond or #vbc
* you must be a current member to participate
*unlimited check ins welcome
*any negative or unsportsmanlike posts will be deleted and ineligible
*Winner of ONE MONTH FREE membership at Vagabond will be drawn at random at a post-Opens Vagabond night out

 +

3. The CrossFit Opens Atmosphere at Vagabond

The CrossFit Open is an amazing time to be a Vagabond! Here’s how it works!
  • You register to participate here (pick Vagabond as your affiliate): http://games.crossfit.com/affiliate/313
  • For 5 consecutive weeks from 2/25-3/28, CrossFit HQ releases a scaled and RX workout online on Thursday nights.
  • As a group, we do these workouts together starting at 9AM each Saturday (heats are released sometime Friday).
  • We place participants in heats that run very smoothly all morning long- you will be placed with similar-ability athletes from Lifestyle and Fitness phases.
  • You will never be forced or expected to perform a movement you are not comfortable with- everything can be scaled.
  • You enter your score online in your personal CrossFit Open profile and track your success.
The goal for the Open is to do this together and try to get a taste for competition and success, all the while in the familiarity and comfort of your own gym. You’ll experience new PRs, hit new successes and definitely challenge yourself. Who’s in??

 SIGN UP FOR THE CROSSFIT OPENS

March Beginners

I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
+
3-5 minutes of coach option

II. Phases Strength and Conditioning:
A. Lifestyle Phase
Community Builder/Team Workout
Teams of Two Complete the following:
10 Rounds of the following: 30 Minute CAP on Workout
Row 300 Meters
20 DB Push Press or Barbell Push Press
15 Goblet Squats or Wall Balls
Switch Every Movement

B. Fitness Phase
Community Builder/Team Workout
Teams of Two Complete the following:
10 Rounds of the following: 30 Minute CAP on Workout
20/15 Cal Assault Bike or 25/18 Calorie Airdyne
20 Wall Balls
15 Kettlebell Swings
Switch Every Movement

C. Competition Phase
Interval Sets(Aerobic Long Conditioning-12-10-8-12-10-8 Minutes of Length Over Six Weeks)
AMRAP 12 Minutes of the following:
16 Cal Row
12 Box Jumps @ 24/20 inches
8 Shoulder to Overhead @ 135/100 lbs
+
Rest 12 Minutes
+
AMRAP 12 Minutes of the following:
60 Bar Facing Burpees
40 Chest to Bar Pull-Ups or Toes to Bar-Coach Choice
20 Overhead Squats @ 145/110 lbs

Post Comments to Group Page.

Leave a Reply