"Friday 6.17.2016 + Schedule for the Weekend"

Schedule for the Weekend

1. Saturday, June 18th, 2016: 9:00 am Lifestyle/Fitness Phase Class

2. Saturday, June 18th, 2016: 10:00 am Competition Phase Class

3. Sunday, June 19th, 2016: 9:00 am to 11:00 am Open Gym

4. Sunday, June 19th, 2016: 9:00 am Vagabond Gymnastics Class

5. Sunday, June 19th, 2016: 8:00 am Vagabond Circuit Training Class Week 7

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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!

SIGN UP HERE.

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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.

Scott Melton

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 Dynamic Warm-Up
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3-4 Minutes of the following:
Run 100 Meters or Airdyne 20 Seconds
10 Second Side Bridge/each side
5 Goblet Squats @ 30×1
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Skill Day + Conditioning Day
A. Group Class Review in Class of:
Push Press Review + Push Jerk Review, take clients in class thru the steps for each Press Movement listed for 8-10 Minutes.
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B. Conditioning Day of the following:
5 Rounds of the following:
300 Meter Run
10 DB Thrusters or Barbell Thrusters @ 75/45 lbs
15 Box Jumps or Step-Ups
B. Fitness Phase
Skill Day or Conditioning Day
A. Group Class Review in Class of:
Push Press Review + Push Jerk Review, take clients in class thru the steps for each Press Movement listed for 8-10 Minutes.
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B. Conditioning Day of the following:
5 Rounds of the following:
300 Meter Run
10 Thrusters @ 95/65 lbs, 75/45 lbs
15 Burpees
C. Competition Phase
Bending Posterior + Clean Variations + Lower Body + Single Leg/Posterior/Core + Gymnastics Fatigue
A. Wide Stance Safety Bar Box Squat against bands, 3 reps x 8 sets @ 40% of best squat, every 60 seconds.
If you do not want to use Safety Bar, you can perform Wide Stance Front Squat against bands, 3 reps x 8 sets @ 45%
B. Hang Power Clean, 2 reps x 5 sets @ 80%, rest 90 seconds between sets.
C. Traditional Deadlift against band, 1 rep x 8 sets @ 50%, every 30 seconds.
D1. Reverse Hyper, 20 reps x 3 sets @ 50%, rest 90 seconds.
D2. DB Side Bends, 15 reps x 3 sets, rest 90 seconds.
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E. 21-15-9 of the following:
Cal Row
Power Snatch @ 75/55 lbs
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Rest 5 Minutes
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21-15-9 of the following:
Cal Row
Overhead Squats @ 95/65 lbs
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