"Friday 7.15.2016 + Schedule for the Weekend + Last Call for Vagabond Summer Circuit Training Class"

*Schedule for the Weekend*

1. Saturday, July 16th, 2016: 9:00 am Lifestyle/Fitness Phase Class

2. Saturday, July 16th, 2016: 10:00 am Competition Phase Class

3. Sunday, July 17th, 2016: 9:00 am to 11:00 am Open Gym

4. Sunday, July 17th, 2016: 8:00 am Vagabond Summer Circuit Training Class Week 1

5. Sunday, July 18th, 2016: 9:00 am Vagabond Gymnastics Class

+

Gym Brief for the Week

1. Vagabond Next Beginners Class on August 1st + Vagabond Referral Program:

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.

Those who refer are current Vagabond Members, if you refer someone to our next Beginners Class, and they sign up for group classes, then you will earn yourself a free month membership the following month!

Win Win for all involved!

+

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.

+

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.

July Circuit Training

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
Posterior Chain Bending + PC/PC/Core + Short Conditioning
A. Traditional Deadlift, 3 reps x 5 sets, rest 90 seconds between sets.
Go up in weight every set if you feel comfortable
B1. DB Cuban Press, 10-12 reps x 3 sets, rest 45 seconds between sets.
B2. Standing Pallof Press, 20 reps total(10 reps/each way) x 3 sets, rest 45 seconds between sets.
+
C. 5 Sets of the following @ Hard Effort:
15 Ball Slams
30 Second 90% effort Airdyne/Assault
Rest 1 minute between sets.
B. Fitness Phase
Posterior Bending + PC/Upper Body Press/Core + Short Conditioning
A. Back Squat Wide Stance to Parallel Box, work to a heavy set of 1, 10 minute time limit.
Compare to July 8th for a heavy set of 2
B1. Back Extensions, 12-15 reps x 3 sets, rest 45 seconds between sets.
B2. Weighted Side Bridges, 25 seconds/each side x 3 sets, rest 45 seconds between sets.
+
C. 5 Sets of the following @ Hard Effort:
10 Deadlifts @ 155/105 lbs, 135/95 lbs, 115/75 lbs
30 Meter Sled Sprint Unweighted( Just to the Grass + Walk Back for Rest Time)
Rest 1 minute to 1 minute and 30 seconds between sets
C. Competition Phase
Bending Posterior + Clean Variations + Lower Body + Single Leg/Posterior/Core + Gymnastics Fatigue
A. Power Clean + Hang Sq Clean + Front: 6 x 1 + 1 + 1 @80%, every 90s.
B. Speed Back Squat w. chains: 5 x 5 @55% + 25% chains, every 90s.
+
C. 4 Rounds for time of the following:
10 Deadlifts @ 185/115 lbs
10 Burpees
20 Wall Balls @ 20/14 lbs
+
D1. Reverse Hypers, 3 sets x 20-25 reps @ 50%, rest 90 seconds between sets.
D2. Half Kneeling banded high to low woodchop x 10 reps/each side x 3 sets, rest 90 seconds between sets.
Post Comments to Group Page.