Schedule for the Weekend
1. Saturday, June 11th, 2016: 9:00 am Lifestyle/Fitness Phase Class
2. Saturday, June 11th, 2016: 10:00 am Competition Phase Class
3. Sunday, June 12th, 2016: 9:00 am to 11:00 am Open Gym
4. Sunday, June 12th, 2016: 10:00 am Powerlifting Class. CLICK HERE FOR WORKOUT.
Gym Brief for the Week
1. Vagabond Next Beginners Class on July 11th:
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.
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2. Vagabond CrossFit Third Annual Internal Competition on Saturday, August 13th. Sign up will be released soon.
The third annual Vagabond Internal Competition will be taking place on Saturday, August 13th. The registration link and information is released and ready to go. There will be scaled and rx divisions, and there will be standards for each one. All Vagabonds can take part in this, no matter what level you are at during this point. Looking to have fun and have something to train for this summer, then this is the way to go!
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3. Vagabond Annual Summer Party on Saturday, July 23rd @ Flynn Farm, start time 3:00 pm
This will be Vagabond’s Fourth Annual Summer Party. Our host will be the Flynn’s, and will be a Pool Party at their 30 acre Farm. Great Scenery, Great Farm, and Great Time.
All Vagabonds are encouraged to join, and kids are welcomed in the afternoon hours for a great time.
I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
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3-5 minutes of coach option
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3 Sets of the following of Coach Run Warm-Up:
15 Seconds of Burpees
Rest 15 Seconds
30 Seconds of Airdyne
Rest 15 Seconds
15 Seconds of Hollow Holds
Rest 15 Seconds
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Conditioning Day
A. 12 Sets of the following:
2 Deadlifts @ 75% of best 1RM, every 40 seconds.
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Rest 1 Minute
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B. 8 Sets of the following:
15 Russian Kettlebell Swings Heavy, rest 30 seconds.
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C. For Time of the following:
2 Sets of the following:
Max Assault/Airdyne Calories x 2 Minutes
150 Single Unders or 75 Double Unders
Max Assault/Airdyne Calories x 2 Minutes
Rest 4 Minutes between sets
B. Fitness Phase
Posterior Bending + PC Assistance/Upper Body Pull + Conditioning
A. 12 Sets of the following:
2 Deadlifts @ 75% of best 1RM, every 40 seconds.
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Rest 1 Minute
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B. 8 Sets of the following:
15 Russian Kettlebell Swings Heavy, rest 30 seconds.
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C. For Time of the following:
42 Wall Balls @ 20/14 lbs
21 Toes to Bar or Knee Raises or Sit-Ups
28 Wall Balls
15 Toes to Bar or Knee Raises or Sit-Ups
16 Wall Balls
9 Toes to Bar or Knee Raises or Sit-Ups
C. Competition Phase
Bending Posterior + Clean Variations + Lower Body + Single Leg/Posterior/Core + Gymnastics Fatigue
A. Squat Snatch, 1.1 x 4 sets @ 85%, rest 90 seconds.
B. Power Clean, 1.1 x 4 sets @ 85%, rest 90 seconds.
C. Wide Stance Box Squat with chains, 2 reps x 8 sets @ 60%, rest 45 seconds.(Make Sure Chains Start on Ground- 20 lbs on each side
D1. Reverse Hypers, 20 reps x 3 sets @ 50%, rest 90 seconds.
D2. Banded Leg Curls, 25 reps x 3 sets, rest 90 seconds.
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E. AMRAP 16 Minutes of the following:
60 Meter Sled Push @ Unweighted(Up and Back to Grass)
15/12 Cal Row
6/4 Strict Pull-Ups
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