"Benefit For Pat Padgett Starts @ 9 am for Everyone"(9.13.2014)

*Pat Padgett Workout Fundraiser to Help Fight Cancer*

This Saturday September 13th at 9:00 AM is the  benefit workout to raise funds and awareness for Pat Padgett- close friend of Kevin O’Malley- who is undergoing extensive cancer treatment. We are asking members to bring a $20 donation for the PR For Pat Fund to help with his medical bills and related expenses.

You can read all about Pat’s story here: https://www.giveforward.com/fundraiser/1cy4/pr-for-pat

This is sure to be a memorable day- please join this event!

*Schedule for Weekend at Vagabond*

1. Saturday, September 13th, 2014: 9 am to 11 am-Pat Padgett Fundraiser Workout

*Donations are strongly encouraged during this event*

2. Sunday, September 14th, 2014:  8:00 am Vagabond Circuit Training Class- Make Up from Session Two

3. Sunday, September 14th, 2014: 9:00 am Vagabond Gymnastics Class

4. Sunday, September 14th, 2014: 9:00 am to 11:00 am Open Gym

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I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
+
3-5 minutes of dynamic prep movement:
+
3-5 minutes of the following:
run 100 meters
5 face pulls
row 100 meter
II. Phases Strength and Conditioning:
A. Lifestyle and Fitness Phase Benefit Workout:
AMRAP 20 Minutes of the following:
Run 400 Meters
15 Deadlifts @ 155 lbs/105 lbs
9 Box Jumps @ 24/20 inches
6 Burpees-No Jump
B. Competition Phase Benefit Workout:
AMRAP 20 Minutes of the following:
Run 400 Meters
3 Power Cleans @ 205 lbs/145 lbs
6 Box Jumps @ 30/24 inches
9 Chest to Bar Pull-Ups
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