"Friday 8.26.2016 + Schedule for the Weekend"

Vagabond Schedule for the Weekend

1. Saturday, August 27th, 2016: Vagabond Lifestyle/Fitness Phase Class @ 9:00 am

2. Saturday, August 27th, 2016: Vagabond Competition Phase Class @ 10:00 am.

3. Sunday, August 28th, 2016: 8:00 am Vagabond Circuit Training Class Week 7

4. Sunday, August 28th, 2016: 9:00 am to 11:00 am Open Gym


Gym Brief for the Week

1. TRX Class Offered Starting on Sunday, September 11th @ 8:00 am + 9:00 am for 6 Week Class Every Sunday

TRX Suspension Training – This 6 week, 55 minute long class consists of body weight exercises that develop strength, balance, flexibility and core strength simultaneously along with improving your metabolic conditioning. The suspension training straps help even the newest member to exercise gain strength and core stability. Every exercise can be as challenging as the user makes it. Just alter your angle to the anchor to use more or less of your body weight. This full body workout will leave you impressed with how little equipment you need in order to get an intense workout.

2. Vagabond Next Beginners Class on September 12th:

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.


3. First Annual Memorial Day Workout for Close Friend + CrossFitter, Patrick Padgett on Saturday, October 15th @ 9:00 am:

Vagabond will celebrate the life of close friend and CrossFitter, Patrick Padgett, as we celebrate a wonderful life and friendship that owner, Kevin O’Malley, had with his close friend. We will participate in the PR for Pat Workout, and will have scaled options for everyone taking part in the workout. We encourage all Vagabond Members to take part in this event, and if you wish, can donate $20 to a charity or foundation chosen by Patrick’s Family.

“So do me the honor of living your life like you really mean it. Go out and conquer your goals, do things that you’re a little scared of, make awesome memories that give you cool stories to tell, and love, love as much as possible, freely and genuinely. Love people, love activities, love scenes and ideas, and material things, and songs, and just love as much as you can. Enjoy your life you only get one, and value your time, you never know how much of it you really have.”

Click Here for Event Page.

4. SugarWOD released at Vagabond as new tracking system for data and workouts

At Vagabond, we emphasize a supportive community, measuring progress, and celebrating success all of which starts with a supportive coach to athlete relationship. We believe our commitment to these values has helped us create a world-class environment for our athletes.

To support these values, we chose the SugarWOD workout app. It’s a fun, social way to track your WODs and from day one you get to enjoy the unique community at Vagabond. You can download the app from your APP Store, and it is free to use, Vagabond will pick up the monthly costs, so people can enjoy tracking their workouts, data, and how they are feeling on a given day. Pretty cool stuff, and excited to have to offer to Vagabonds to download and track data the easy way.

You can also find it on the Vagabond webpage on the right hand side in a Black Font that says, “WORKOUTS”, and see how yourself and others are doing on a daily basis.

The Workout will be directly sent to your phone as well, when you download the app, you can use your email or Facebook account, and every night at 8 pm, you will get an update to your phone for the workout for the following day!

Download the APP now and get to tracking, and join the Vagabond CrossFit Community(BOX) as they call it.


Dan R

I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
3-5 minutes of Coach Dynamic Warm-Up
3-4 Minutes of the following:
Run 100 Meters or Airdyne 20 Seconds
10 goblet squats
5 wall angels
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Upper Body Variations Sets + Conditioning Aerobic
A1. DB Bench Press @ 31×1, 10-12 reps x 3 sets, rest 60 seconds between sets.
A2. Ring Rows @ 31×1, 10-12 reps x 3 sets, rest 60 seconds between sets.
A3. Banded Push-Downs, 20 reps total x 3 sets, rest 60 seconds between sets.
A4. DB Curls @ 30×1, 10-12 reps x 3 sets, rest 60 seconds between sets.
B. 5 Rounds for time of the following:
12/9 Calorie Assault(15/12 Calorie Airdyne)
21 Wall Balls(Goblet Squats for Scaled/Restricted)
200 Meter Run
B. Fitness Phase
Single Leg Variation+ PC/Upper Body Press/Core + Short Conditioning
A1. DB Walking Lunges, 8 reps medium-heavy weight/each side x 3 sets, rest 60 seconds between sets.
A2. DB Row, 8 reps/each side @ 31×1 x 3 sets, rest 60 seconds between sets.
A3. Anchored Weighted Sit-Ups, 20 reps total x 3 sets, rest 60 seconds between sets.
A4. DB Curls @ 30×1, 10-12 reps x 3 sets, rest 60 seconds between sets.
B. 5 Rounds for time of the following:
250 Meter Row
21 Wall Balls @ 20/14 lbs or Client Choice to Scale
200 Meter Run
C. Competition Phase
Bending Posterior + Clean Variations + Lower Body + Single Leg/Posterior/Core + Long Zone 1 thru Zone 3 Conditioning
1) Power Clean and Jerk: EMOM 4: 2 Reps @75%.
2) Sumo Deadlift: [email protected]%, [email protected]%, [email protected]%. Rest 2:00
Reset on all sets, no touch n go.
Then 5 x 2 @70%. Rest 90s.
These 5 sets of speed sets.
3) Front Squat: 3 x 10 @55% Based off Actual 1RM. Rest 2:00
Deadlift Percentages are based on 90% of 1RMs.
4) Long Piece Aerobic Conditioning
5 Sets of the following:
Row 250 Meters
12 Kettlebell Swings @ 53/35 lbs
10 Burpee Box Jump Overs @ 24/20 inches
12 GHD Sit-Ups
24 Ball Slams
Rest 3 Minutes between sets
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