"Monday 10.10.2016 + Regular Scheduled Classes All Day on Columbus Day + Vagabond Olympic Lifting Class @ 6:35 pm"

Vagabond Schedule for Monday, October 10th, Columbus Day:

Regular Scheduled Classes: 6 am, 715 am, 9 am, 12 pm, 430 pm, 535 pm, 635 pm Olympic Lifting Class, 735 pm

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No Vagabond Kids Class @ 3:30 pm

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Gym Brief for the Week
1. Vagabond Next Beginners Class on October 24th:
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. 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.”
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3. Vagabond Third Annual Trunk or Treat on Saturday, October 29th @ 12:00 pm
Come bring your children and family to the Annual Vagabond Halloween Trunk or Treat, as each Vagabond Child can dress up in their best Halloween Gear, and collect goodies from each Vagabond Parent.

pat-colclough

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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3-5 Minutes of the following:
Foam Roll Coach Option
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3-5 Minutes of the following:
Run 100 Meters or Airdyne 25 Seconds
10 Kettlebell Swings
3 Inch Worms
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Lower Body Squatting + Single Leg/Upper Body Pull/Core + Short Conditioning
A. Front Squat, work to a heavy single, 12 minute time limit.
Compare to March 14th, 2016 + January 8th, 2016
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B. 3-4 Rounds of the following: Depending on Class Time
1 Minute of Max Wall Balls or Goblet Squats
Rest 1 Minute
1 Minute of Max Row Cals
Rest 1 Minute
1 Minute of Max No Jump Burpees
Rest 1 Minute
(Score is total repetitions of whole workout on sugarwod)
B. Fitness Phase
Posterior Bending Oly + PC/Core/Upper Body Pull + Short Conditioning Lactate
A. Power Snatch Cluster, 1.1.1(65%) x 3 sets, rest 90 seconds between sets.
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B. 3-4 Rounds of the following: Depending on Class Time
1 Minute Max Assault/Airdyne Calories
Rest 1 Minute
1 Minute Burpees
Rest 1 Minute
1 Minute of Max Wall Balls
Rest 1 Minute
(Score is total repetitions of whole workout on sugarwod)
C. Competition Phase
Bending Oly + Lower Body + Posterior Chain + Posterior Chain/Posterior Chain + Row Conditioning Mono or Assault Bike-Power Work
1) Hang Squat Clean, 3 reps x 5 sets @ 65%, rest 1:30 between sets.
2) High Bar Back Squat, 10 reps @ 60%, 8 reps @ 70%, 6 reps @ 75%, 4 reps @ 80%, rest 2 minutes between sets.
3) Front Squat, 60% x 3 reps x 3 sets, rest 2 minutes between sets.
4a) Back Extensions, 15 reps x 3 sets, rest 30 seconds.
4b) DB Split Squats, 8 reps @ moderate load/each leg x 3 sets, rest 30 seconds.
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5) Stamina IGT Training
AMRAP 5 Minutes of the following:
50 Double Unders
3 Muscle-Ups
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Rest 3 Minutes
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AMRAP 5 Minutes of the following:
8/6 Calorie Assault Bike
8 Chest to Bar Pull-Ups
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Rest 3 Minutes
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AMRAP 5 Minutes of the following:
50 Double Unders
5 Kipping Handstand Push-Ups
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