"Monday 10.17.2016 + Huge Success for the Memorial Workout for Pat P + Vagabond Olympic Lifting Class @ 6:35 pm"

Update for Memorial Workout for Pat P this past Saturday, October 15th

Myself, the staff of Vagabond, and Pat’s Family want to send a huge thank you to all who donated, worked out, and came to show support during our First Annual Memorial Workout for close friend and CrossFitter, Patrick Padgett. We raised over $1,100 for the Scholarship Fund set up in Pat’s name at his former school in Cambridge. Everyone’s generous donations and hard work are a true testament to how Pat lived his life thru love, care, and generosity. Thank You all Vagabond!


Vagabond Olympic Lifting Class on Monday, October 17th @ 6:35 pm. CLICK HERE FOR WORKOUT.


Gym Brief for Month of October
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.
2. 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.


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
10 Airdyne Calories
5 Face Pulls
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Lower Body Squatting + Single Leg/Upper Body Pull/Core + Short Conditioning
A. Front Squat Speed, 3 reps x 8 sets, rest 30 seconds between sets.
Use 50% of 1RM, last tested on October 10th for 1RM
B. 7 Sets of the following @ Hard Effort:
12 Wall Balls(Scale or Preference of Goblet Squats)
45 Second Assault/Airdyne Max Distance
Rest 1 minute between sets
B. Fitness Phase
Posterior Bending Oly + PC/Core/Upper Body Pull + Short Conditioning Lactate
A. Squat Clean Cluster, 1.1(60%) x 4 sets, rest 90 seconds between sets.
Get 1RM for Squat Clean from October 3rd
B. 7 Sets of the following @ Hard Effort:
10 Shoulder to Overhead @ 115/75 lbs, 95/65 lbs
200 Meter Row @ Hard Effort
Rest 1 minute between sets
C. Competition Phase
Bending Oly + Lower Body + Posterior Chain + Posterior Chain/Posterior Chain + Row Conditioning Mono or Assault Bike-Power Work
1) Clean, 1 rep x 3 sets @ 60%, 1 rep x 3 sets @ 70%, 1 re x 3 sets @ 80%, rest as needed between sets.
2) Clean Pull, 3 reps x 3 sets @ 90%
3) High Bar Back Squat, 10 reps @ 60%, 8 reps @ 65%, 6 reps @ 75%, 6 reps @ 80%, rest 2 minutes between sets.
4) Front Squat, 65% x 3 reps x 3 sets, rest 2 minutes between sets.
5) Stamina IGT Training
On the Minute, Every Minute x 14 Minutes of the following:
Minute 1: 8 Chest to Bar Pull-Ups
Minute 2: 40 Double Unders
Right into the next of the following:
On the Minute, Every Minute x 14 Minutes of the following:
Minute 1: 8 Kipping Handstand Push-Ups(2 inch raise)
Minute 2: 12/10 Cal Row
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