Vagabond Schedule for the Weekend
1. Saturday, August 6th, 2016: 9:00 am Lifestyle/Fitness Phase Class
2. Saturday, August 6th, 2016: 10:00 am Competition Phase Class
3. Sunday, August 7th, 2016: 8:00 am Vagabond Circuit Training Class Week 4
4. Sunday, August 7th, 2016: 9:00 am Vagabond Gymnastics Class
5. Sunday, August 7th, 2016: 9:00 am to 11:00 am Open Gym
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Gym Brief for the Week
1. Vagabond Next Beginners Class on August 22nd + 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!
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2. 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.
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.
SUGARWOD WEBPAGE.
3. 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!
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 Banded Hamstring Stretch-2 Minutes/each side
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3-4 Minutes of the following:
Run 100 Meters or Airdyne 20 Seconds
10 goblet squats
5 indian push-ups
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Posterior Chain Bending + PC/PC/Core + Short Conditioning
A. Traditional Deadlift, build to a heavy set of 1, 10 minute time limit. Go by feeling, and do not force it, if you are not feeling it for the day.
B1. Banded Leg Curls, 20 reps x 3 sets, rest 45 seconds between sets.
B2. Back Extensions, 15 reps x 3 sets, rest 45 seconds between sets.
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C. Complete the following for repetitions:
3 Sets of the following:
1 Minute Airdyne/Assault @ Aerobic Pace
1 Minute Farmer’s Walk x 30 Meters(1 repetition is a full 30 meters-Up and Back-Set up cones 15 meters apart)
1 Minute Jump Rope Singles
1 Minute Row
Rest 60 seconds between sets
B. Fitness Phase
Posterior Bending + PC/Upper Body Press/Core + Short Conditioning
A. Front Squat Regular Stance to Box, 2 reps x 8 sets, rest 30 seconds between sets. Use 60%
B1. KB Lateral Squat @ 11×1, 8/each leg x 3 sets, rest 45 seconds between sets.
B2. Hollow Hold, 25-30 seconds total x 3 sets, rest 45 seconds between sets.
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C. Complete the following of:
3 Sets of the following:
1 Minute Row @ Aerobic Pace
1 Minute Wall Balls
1 Minute Sit-Ups Anchored
1 Minute Jump Rope Singles or Double Unders
Rest 60 seconds between sets
C. Competition Phase
Bending Posterior + Clean Variations + Lower Body + Single Leg/Posterior/Core + Gymnastics Fatigue
A. Power Snatch + Squat Squat: 10 x 1.1 @75%, every 75s.
B. Regular Stance Back Squat: 8 x 2 @60% w. chains. Rest 60s.
C. Sumo Deadlift: 8 x 2 @60%, every 60s.
D. Goodmornings: 3 x 45s. Rest 60s.
E1. GHD Sit-Ups, 15 reps x 3 sets, Rest 60s.
E2. KB Shrugs, AHAP: 3 x fail. Rest 60s.
Hold KBs by your side.
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E. For Time of the following:
Run 400 Meters
15 Power Snatches @ 95/65 lbs
Run 400 Meters
15 Power Snatches @ 95/65 lbs
Run 400 Meters
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