"Monday 7.25.2016 + Vagabond Olympic Lifting Class"

Vagabond Olympic Lifting Class on Monday, July 25th @ 6:35 pm. CLICK HERE FOR WORKOUT.


Gym Brief for the Week

1. Vagabond Next Beginners Class on August 1st + 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!


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.

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.

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!


Mark Condon

I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
3-5 minutes of coach option
Coach Run Warm-Up:
2 Sets of the following:
20 Seconds Airdyne/Row
Rest 10 Seconds
20 Seconds of Goblet Squats
Rest 10 Seconds
20 Seconds of Plank Holds
Rest 10 Seconds
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Posterior Chain Bending/Upper Body Push Vertical + Conditioning
A. Front Squat, 3 reps x 3 sets @ 75%, rest 1:30 between sets.
B1. DB Walking Lunges @ 11×1, 8/each leg @ moderate weight x 3 sets, rest 45 seconds between sets.
B2. Deadbug Variation, 20 reps total(10/each leg) x 3 sets, rest 45 seconds between sets.
C. 6 Sets of the following:
20 Second Airdyne/Assault Sprint
15 Wall Balls or Goblet Squats
Rest 60 seconds between sets
*Input into SUGARWOD, total time*
B. Fitness Phase
Posterior Bending/PC Assistance + Conditioning
A. Traditional Deadlift, 1 rep @ 90% heavy x 5 sets, rest 90 seconds between sets.
Compare to July 18th of Cluster between 80-85%
B1. Heavy Russian Kettlebell Swings, 20 reps x 3 sets, rest 45 seconds between sets.
B2. Standing Pallof Press, 20 reps total(10/each way) x 3 sets, rest 45 seconds between sets.
C. 6 Sets of the following:
Run 100 Meters Sprint
15 Burpees As Fast As Possible
Rest 60 seconds between sets
*Input into SUGARWOD total time*
C. Competition Phase
Bending Oly + Lower Body + Posterior Chain + Posterior Chain/Posterior Chain + Row Conditioning Mono or Assault Bike-Power Work
A. Clean Complex of a max load in 5 sets:
1 Deadlift
1 Power Clean
1 Hang Squat Clean
3 Front Squats, rest as needed between sets.
B. DB Split Squats, reps/each side x 3 sets, rest 2 minutes between sets.
C. Glute Ham Raises, Max Reps x 3 sets @ 3030, rest 90 seconds between sets.
D1. Banded Leg Curls, 25 reps x 4 sets, rest 30 seconds.
D2. Banded Pull Aparts, 25 reps x 4 sets, rest 30 seconds.
D3. Banded Push-Downs, 25 reps x 4 sets, rest 30 seconds.
E. 5 Sets of the following: Assault/Row Aerobic Work/Sled Work
10 Sets of the following:
30 Meter Sled Sprints @ 50 lbs men loaded/30 lbs women loaded, rest 45 seconds between sets.
CrossFit GPP
5 Rounds for time of the following:
20 Cal Row
15 Wall Balls
15 Burpees
20 Cal Assault Bike
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