" DJ Dream Fund Charity Raffle at Vagabond + Vagabond Saturday Classes: 8 am Competition Phase + 9 am Lifestyle/Fitness Phase"(6.14.2014)

*Schedule for Vagabond Weekend*

1. Saturday, June 14th: 8:00 am Competition Phase Class

2. Saturday, June 14th: 9:00 am Lifestyle + Fitness Phase Class

3. Sunday, June 15th: 8:00 am Vagabond Circuit Training Class

4. Sunday, June 15th: 9:00 am Vagabond Gymnastics Class

5. Sunday, June 15th: 9:00 am to 11:00 am Open Gym

*Vagabond Internal Competition + DJ Dream Fund Team Up*

Vagabond CrossFit is thrilled to announce that the June 21st internal “Throw Down” competition will raise funds to benefit the DJ Dream Fund.The DJ Dream Fund is a non-profit organization in Easton, MA, dedicated to the memory of Danroy “DJ” Henry whose life was tragically cut short on October 17, 2010. Their mission is to share DJ’s love of sports by providing the financial resources to enable children and young adults to say “YES” to healthy lifestyles through athletics, wellness and arts programs and is designed to empower young people to be the best that they can be. By trying to turn tragedy into triumph, the Henry family has begun a journey to dedicate their lives to promoting the abilities of young people to work towards personal success.
At Vagabond, we know a lot about empowering each other to work to our fullest potential. The notion of teaching kids the importance of living a healthy lifestyle through sports and athletics is truly essential and we are inspired by all of the incredible work the DJ Dream Fund does in our local community  The Throw Down on June 21st will feature raffle items from local businesses and will include gift cards, gift certificates to fitness classes and personal training, and more! 100% of the funds raised will go to benefit the DJ Dream Fund!

 10341576_10202050385356379_979041818291865711_n

I. Dynamic and Mobility Prep Warm-Up:
3 Minutes of Zone 1 Work
+
3-5 Minutes of the following:
Hip Mobility + Shoulder Mobility
+
4-5 Minutes of the following:
Run 100 Meters
10 Face Pulls
5 Air Squats @ 32×1
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Partner Workout/Community Builder
Complete the following for two complete rounds with your partner:
You must work down the ladder, meaning you must complete 800 meters of running with your partner total as a group. Then you move onto 100 box jumps, and you finish all 60 box jumps as a group, and so on, and then go thru again.
800 Meter Run or 1000 Meter Row
100 Box Jumps
600 Meter Run or 750 Meter Row
100 Wall Balls
400 Meter Run or 500 Meter Row
100 Sit-Ups
800 Meter Run or 1000 Meter Row
B. Fitness Phase
Partner Workout/Community Builder
Complete the following for two complete rounds with your partner:
You must work down the ladder, meaning you must complete 800 meters of running with your partner total as a group. Then you move onto 100 box jumps, and you finish all 100 box jumps as a group, and so on, and then go thru again.
800 Meter Run or 1000 Meter Row
100 Box Jumps
600 Meter Run or 750 Meter Row
100 Wall Balls
400 Meter Run or 500 Meter Row
100 Sit-Ups
800 Meter Run or 1000 Meter Row
C. Competition Phase
Back Squat Moderate + Oly Pulls + Lite % AMRAP(20-30 Minutes)
A. Clean Grip Deadlift + Hang Clean Pull + Hang Power Clean, work to moderate single, not heavy, focus is form x 12 minutes.
B. AMRAP 25 Minutes @ 75% effort:
Airdyne 20 Calories
15 Walking Lunges
10 Kettlebell Swings @ 53/35
5 Chest to Bar Pull-Ups Strict
Post Comments to Group Page.