"Friday 10.7.2016 + Schedule for the Weekend"

Vagabond Schedule for the Weekend:

A. Saturday, October 8th, 2016: 9:00 am Lifestyle/Fitness Phase Class

B. Saturday, October 8th, 2016: 10:00 am Competition Phase Class

C. Saturday, October 8th, 2016: 10:00 am-11:30 am Open Gym for All

D. Sunday, October 9th, 2016: 8:00 am TRX Suspension Class-Week 4

E. Sunday, October 9th, 2016: 9:00 am TRX Suspension Class-Week 4

F. Sunday, October 9th, 2016: 9:00 am to 11:00 am Open Gym


Gym Brief for the Week
1. Vagabond Next Beginners Class on October 24th:
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. First Annual Memorial Day Workout for Close Friend + CrossFitter, Patrick Padgett on Saturday, October 15th @ 9:00 am:
Vagabond will celebrate the life of close friend and CrossFitter, Patrick Padgett, as we celebrate a wonderful life and friendship that owner, Kevin O’Malley, had with his close friend. We will participate in the PR for Pat Workout, and will have scaled options for everyone taking part in the workout. We encourage all Vagabond Members to take part in this event, and if you wish, can donate $20 to a charity or foundation chosen by Patrick’s Family.
“So do me the honor of living your life like you really mean it. Go out and conquer your goals, do things that you’re a little scared of, make awesome memories that give you cool stories to tell, and love, love as much as possible, freely and genuinely. Love people, love activities, love scenes and ideas, and material things, and songs, and just love as much as you can. Enjoy your life you only get one, and value your time, you never know how much of it you really have.”
3. Vagabond Third Annual Trunk or Treat on Saturday, October 29th @ 12:00 pm
Come bring your children and family to the Annual Vagabond Halloween Trunk or Treat, as each Vagabond Child can dress up in their best Halloween Gear, and collect goodies from each Vagabond Parent.


I. Dynamic and Mobility Prep Warm-Up:
Competition, Fitness, Lifestyle Phase Prep
3 minutes of z1 work
3-5 minutes of mobility work
3-5 minutes of workout prep
Row 100 Meters
5 Goblet Squats
20 Second Airdyne/Assault
5 Face Pulls
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Walking Core or Single Leg/Core + Conditioning
A1. Single Arm Walking Lunges @ 11×1, 10 each arm(leg) x 3 sets, rest 1 minute.
Hold One Kettlebell in Left arm and Lunge 10 steps, and then Hold One Kettlebell in Right arm and Lunge 10 steps.
A2. Tall Kneeling Pallof Press, 10 reps/each way x 3 sets, rest 1 minute.
B. AMRAP 18 Minutes of the following:
Run 200 Meters(Sub 12/9 Calorie Assault Bike if need be)
12 Sit-Ups
12 Box Step-Ups(6/each leg)
Run 200 Meters(Sub 12/9 Calorie Assault Bike if need be)
6 No Push-Up Burpees
B. Fitness Phase
Lower Body Variations + PC/Core + Conditioning
A1. Front Squats, 2 reps x 6 sets @ 50% speed work, rest 45 seconds.
1RM results from August 17th
A2. Banded Leg Curls, 12 reps x 6 sets, Hold at curl position for 2 second iso hold, rest 45 seconds.
B. AMRAP 18 Minutes of the following:
Run 400 Meters(Sub 400 Meter Row if need be)
12 Box Jumps(Can do Toes to Bar if want another option x 12 reps)
12 Hang Power Cleans @ 115/75 lbs, 95/65 lbs(Make sure you choose weight that you can cycle thru unbroken without dropping every set)
C. Competition Phase
Bending Posterior + Clean Variations + Lower Body + Single Leg/Posterior/Core + Opens Tester
1) Seated Box Jumps: Accumulate 25 Jumps
2) Wide Stance Box Squat: 8 x 2 @ 50%, every 60s.
Men use orange band + Women use green band
3) Jerk against bands: 8 x 2 @60% + 25% Band tension, every 60s.
4) Power Snatch Cluster, 8 sets x 1.1 @ 60%, every seconds.
5) Opens Tester:
AMRAP 16 Minutes of the following:
15 Burpees
20 Thrusters @ 75/55 lbs
25 Burpees
15 Thrusters @ 95/65 lbs
35 Burpees
10 Thrusters @ 115/75 lbs
45 Burpees
5 Thrusters @ 135/95 lbs
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