"Friday 7.8.2016 + Schedule for the Weekend + Vagabond Circuit Class: July 17th"

*Schedule for the Weekend*

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

2. Saturday, July 9th, 2016: 10:00 am Competition Phase Class

3. Sunday, July 10th, 2016: 9:00 am to 11:00 am Open Gym

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Bring a Friend Day Every Thursday for All Classes!

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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.

July Circuit Training

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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3-5 minutes of dynamic work
Coach Option
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3-5 Minutes of the following:
Run 100 Meters
10 Wall Angels
5 Goblet Squats
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Posterior Chain Bending + PC/PC/Core + Short Conditioning
A. Back Squat to Parallel Box, work to a heavy set of 2, 10 minute time limit.
Compare to set of 3 completed on May 23rd, 2016
B1. Back Extensions, 10-12 reps x 3 sets, rest 45 seconds.
B2. Double Leg Glute Bridge, 20 reps total x 3 sets, rest 45 seconds.
B3. Standing Pallof Press, 20 reps total(10/each side) x 3 sets, rest 45 seconds.
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C. Complete the following of:
2 Sets of the following:
1 Minute Assault Bike @ Hard Effort
Rest 30 Seconds
30 Kettlebell Swings @ chosen weight by client/athlete
Rest 30 Seconds
1 Minute Assault Bike @ Hard Effort
Rest 30 Seconds
30 Ball Slams
Rest 2 Minutes
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 2, 10 minute time limit.
B1. Banded Leg Curls, 20 reps x 3 sets, rest 45 seconds.
B2. DB Tripod Bent Over Row, 10 reps/each arm x 3 sets, rest 45 seconds.
B3. Anchored Sit-Ups, 25 reps x 3 sets, rest 45 seconds.
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C. Complete the following of:
2 Sets of the following:
1 Minute Row @ Hard Effort
Rest 30 Seconds
30 Wall Balls
Rest 30 Seconds
1 Minute Row @ Hard Effort
Rest 30 Seconds
50 Flutter Kicks Total
Rest 2 Minutes
C. Competition Phase
Bending Posterior + Clean Variations + Lower Body + Single Leg/Posterior/Core + Gymnastics Fatigue
A. Power Snatch + Hang Squat Snatch + Overhead Squat x 8 sets @ 75%, rest 90 seconds between sets.
B. Speed Back Squat w/ chains, 5 reps x 5 sets @ 50%, rest 60 seconds between sets.
C1. Reverse Hypers, 25 reps x 4 sets @ bodyweight on reverse hyper, rest 60 seconds.
C2. Barbell Good Mornings, 8 reps @ 25% of back squat x 3 sets, rest 60 seconds.
C3. AB Wheel Roll-Outs, 15 reps x 3 sets, rest 60 seconds.
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D. Gymnastics Fatigue Training:
Ring Muscle-Ups, Every Minute on the Minute, 2-3 reps unbroken x 10 Minutes
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E. 3 Rounds of the following:
Run 400 Meters
15 Chest to Bar Pull-Ups
Row 400 Meters
40 Feet KB Walking Lunges @ 44/35 lbs
Assault Bike 20/16 Calories
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