"Friday 7.1.2016 + Schedule for Holiday Weekend"

*Schedule for the Weekend + Fourth of July Workout*

1. Saturday, July 2nd, 2016: 9:00 am Lifestyle/Fitness Phase Class

2. Saturday, July 2nd, 2016: 10:00 am Competition Phase Class

3. Sunday, July 3rd, 2016: 9:00 am to 11:00 am Open Gym

4. Sunday, July 3rd, 2016: 9:00 am Vagabond Gymnastics Class

5. Monday, July 4th, 2016: 9:00 am Only Class-Come Get Sweaty!

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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.

Sully

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 or Make A Game for Warm-Up
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3-4 Minutes of the following:
Run 100 Meters or Airdyne 20 Seconds
20 Second Plank Hold
5 Goblet Squats @ 30×1
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Skill Review + CrossFit GPP
A. Group Class Review of:
Power Clean Variation Review/Intro: Take clients thru the Coach B Warm-Up, and the steps for each movement. Then you will review the Hang Power Clean from the Mid Thigh and High Hang Position.
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B. Conditioning Tester of the following:
4 Rounds of the following:
400 Meter Run
10 Jumping Pull-Ups or 8 Regular Pull-Ups
60 Single Unders
*People can scale up to 30 Double Unders if can perform*
*People can sub 500 meter row or 25/20 Cal Assault Bike or 30/25 Cal Airdyne*
B. Fitness Phase
Skill Review + CrossFit GPP
A. Group Class Review of:
Power Clean Variation Review/Intro: Take clients thru the Coach B Warm-Up, and the steps for each movement. Then you will review the Hang Power Clean from the Mid Thigh and High Hang Position.
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B. Conditioning Tester of the following:
4 Rounds of the following:
400 Meter Run
20 Kettlebell Swings
40 Double Unders
Notes for Workout: People can scale to 80 single unders for Double Unders.
C. Competition Phase
Bending Posterior + Clean Variations + Lower Body + Single Leg/Posterior/Core + Gymnastics Fatigue
A. Wide Stance Back Squat on Box, 3 reps x 6 sets, rest 60 seconds between sets.
Use Bands for these
B. Conventional Deadlift against band, 2 reps x 8 sets @ 60%, rest 30 seconds between sets.
C. Power Clean, 2 reps x 8 sets @ 60%, rest 30 seconds between sets.
D1. Reverse Hyper, 20 reps x 3 sets @ 25%, rest 90 seconds between sets.
D2. GHD Sit-Ups, 15 reps x 3 sets, rest 90 seconds between sets.
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E. 5 Sets of the following:
25/20 Calorie Assault Bike
20 Box Jumps Step Down
15 Pull-Ups(Chin Over Bar)
10 Burpees
Rest 2-3 Minutes Between Sets
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