Vagabond Olympic Lifting Class on Monday, July 24th @ 6:35 pm. CLICK HERE FOR WORKOUT.

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*Gym Brief for the Week*
1. Vagabond Next Beginners Class on August: Use Coupon in July Newsletter for Discounted Price.
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 Annual Summer Party on Saturday, August 5th @ 3:00 pm to Whenever It Ends:
S A V E the D A T E for our annual summer BBQ and pool party at the Flynn’s on Saturday August 5th! We’ll have food, yard games, swimming and fun for the whole family! Come kick back, relax and enjoy our awesome group! Thanks to the Flynn’s for hosting again this year- renovationson their gorgeous house will be done just in time! If you’ve never stopped by the farm’s nursery, be sure to when they open on Mother’s Day- it’s amazing!! Save the date for now, Vagabonds!

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3. Vagabond Internal Competition Throwdown on Saturday, September 23rd

SAVE the DATE for the annual member THROWDOWN! This year we are holding this members-only competition at Vagabond from 9AM-3PM on Sept. 23rd- registration will be open soon! This is always a great day at Vagabond and is open to all fitness levels in Lifestyle and Fitness Phases (sorry, Comp group!). If you’re thinking of a great challenge or pushing yourself in a new way, think about signing up! We’ll also need lots of judges! Any questions, please ask any coach and be on the lookout for the sign up soon! Cost to compete is $25 and includes a custom t-shirt from Forever Fierce-Judges get free t-shirts! This is a great community builder and a great way to spend a Saturday with your friends and fellow members of the gym. One male and one female from both Lifestyle and Fitness will be crowned winner at the end of the day!

The Challenge will test familiar movements and energy systems that we train on a consistent basis at the group classes- All are encouraged to participate in this fun day! Here’s Some General Standards for the Vagabond Internal Competition- official workouts to be announced soon!

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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3-5 Minutes of the following:
DO SOMETHING DIFFERENT COACHES!
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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
Single Leg/Upper Body Pull/Upper Body Pull Assistance + Conditioning
A1. DB Split Squats, 5 reps/each leg x 3 sets, rest 45 seconds between sets.
Go heavier than you ever have before, these are fewer reps, so intensity can be increased
Coaches use 12 inch box or lower, and use pad for feet on top of box
A2. Standing Cable Row x 10 reps/each arm x 3 sets, rest 45 seconds between sets.
A3. DB Curls, 10-12 reps x 3 sets, rest 45 seconds between sets.
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B. 5 Sets of the following @ Hard Effort:
30 Second Russian KBS
30 Second Goblet Squats
30 Second No Push-Up Burpee
Rest 90 seconds between sets
B. Fitness Phase
Posterior Bending + PC/Core + Conditioning
A. Front Squat, 90%, 1 rep x 5 sets, rest 1-2 minute between sets.
B1. Pendalay Barbell Bent Over Row, 8-10 reps @ 1 second pause @ top x 2 sets, rest 1 minute.
B2. Barbell Box Step-Ups, 10 reps/each leg x 2 sets, rest 1 minute.
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C. 5 Sets of the following @ Hard Effort:
30 Second Hang Power Snatches @ 95/65 lbs, 75/45 lbs
30 Second Front Squats @ weight above
30 Seconds Lateral Burpees
Rest 90 seconds between sets
C. Competition Phase
Moderate Effort Squat + Oly Snatch + PC/Core + Gymnastics Fatigue Training
A. Overhead Squat, 3 reps x 5 sets @ 70%, rest 2 minutes between sets.
B. Power Snatch of the following:
70% x 3 reps x 3 sets, rest as needed between sets.
C. Snatch Deadlift, 80%, 3 reps x 3 sets, rest 1-2 minutes between sets.
D. Gymnastics Conditioning Fatigue Training:
Ring Muscle-Ups, Every Minute on the Minute x 8 Minutes of the following:
3-4 repetitions
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E. Conditioning of the following:
20-15-10-5 of the following:
DB Snatches Alternate @ 50/35 lbs
Cal Assault Bike
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Rest 8 Minutes
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20-15-10-5 of the following:
Toes to Bar
Cal Assault Bike
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