VAGABOND GYM HOURS FOR SATURDAY, JUNE 19TH, 2010:
Open Gym Format:
8:00 am to 1:00 pm

VAGABOND UPDATE: Remember, gym hours will be extended starting on Monday, June 21st, 2010:
Monday thru Friday

Morning Classes: Show up on the Hour
5:30 am
6:30 am
7:30 am(On Ramp-Only Beginners)
9:00 am
10:00 am

Monday and Friday Morning:
There will be a 11:00 am class as well..

Monday thru Friday: Show up on the Hour

Afternoon Classes
4:30 pm(On Ramp Schedule- Only Beginners)
5:30 pm(Regular Vagabond Athletes)
6:30 pm(Regular Vagabond Athletes)
7:30 pm(Regular Vagabond Athletes)

Weekend Classes:

Saturday Morning Classes
Open Gym Time
8:30 am to 12:30 pm

Saturday Afternoon Classes
4:00 pm and 5:00 pm(Advanced Athletes)

Sunday Classes(Open Gym Format)
8:00 am to 10:00 am

Dynamic Mobility Warm-Up:
Spiderman Lunge
PVC Dislocates
Inch Worm
Scorpion Holds
Reverse Scorpion Holds
Squat Therapy

Two Workouts of the Day:

Workout #1
“New York/New Jersey Sectional WOD # 1”
For Time:
1000 m Row
30 Burpee Box Jummps
1000 m Row

or

Workout # 2
Team Partner Workout(2 Team Members)

Partner Workout – 2 person teams
200 meter sled drag (95/65) / AMRAP push ups
Deadlifts (185/115) x 30 / AMRAP Squats
Pull ups x 50 / AMRAP Box Jumps (24/20)
50 Overhead Lunge Steps (45/25) / Row for calories
50 Double-Unders/ AMRAP Sit-ups

*with a running clock, each partner has to perform the exercises before moving on. The time keeper for each grouping the exercise with a set number…. i.e partner A must complete a 200 meter sled drag while partner B completes max push-ups, then switch. Each group will keep a running total of their reps. Score is based off total time divided by reps.