“Saturday 2.9.2019 + Schedule for the Weekend”

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

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


1. Vagabond Next Beginners Class on February 18th, 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 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 Day
Vagabond Community Day
Teams of Two Complete the following:
125 Hang Power Cleans or 125 Russian KBS-Partner Holds KB Holds while Partner Does Reps
100 Burpees-Partner Holds Plank Holds while Partner Does Reps
125 Cal Assault Bike or 125 Cal Row-Rest
125 Box Jumps or Step-Ups-Rest
125 Shoulder to Overhead @ 115/80, 95/65, 75/45 lbs-Partner Holds KB Holds while Partner Does Reps
125 Wall Balls or Goblet Squats-Partner Holds Plank Holds while Partner Does Reps
B. Competition Phase Community Day
Vagabond Community Day
A. Warm-Up General Prep of the following:
15 Minutes @ Zone 1 Pace Row or Assault Bike
Accumulate 150 Feet of Handstand Walk
Rest 10 Minutes
B. Strength Work of the following:
A. Overhead Squat, 60% x 5 reps, 75% x 4 reps, 80% x 3 reps, 85% x 2 reps, 90% x 1 rep.
B. Traditional Deadlift, 5 sets of 3 reps @ 80% of best deadlift, rest 1-2 minutes between sets.
Rest 10 MInutes
C. CrossFit Prep of the following:
21-18-15-12-9-6-3 of the following:
Cal Assault Bike
Cal Row
After every set complete 40 double unders
Goal time for men under 27 minutes/women under 31 minutes

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