"Monday 7.4.2016 + Happy Fourth of July + 9:00 am Class Only"

*Schedule for  Fourth of July Workout*

1. Monday, July 4th, 2016: 9:00 am Only Class-Come Get Sweaty!

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Gym Brief for the Week

1. Vagabond Next Beginners Class on July 11th:

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 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!

SIGN UP HERE.

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3. Vagabond Annual Summer Party on Saturday, July 23rd @ Flynn Farm, start time 3:00 pm

This will be Vagabond’s Fourth Annual Summer Party. Our host will be the Flynn’s, and will be a Pool Party at their 30 acre Farm. Great Scenery, Great Farm, and Great Time.

All Vagabonds are encouraged to join, and kids are welcomed in the afternoon hours for a great time.

Fourth of July

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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3-5 minutes of dynamic work
Coach Option
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Posterior Chain Bending/Upper Body Push Vertical + Conditioning
“Independence Team Workout”
AMRAP 30 Minutes of the following:
Run 400 Meters or Row 500 Meters
5 Deadlifts @ 135 lbs/95 lbs, 95/65 lbs
15 Goblet Squats
Partner 1 will complete Round 1, then Partner 2 will complete Round 2, and continue this fashion until the 30 minutes is complete.
B. Fitness Phase
Posterior Bending/PC Assistance + Conditioning
“Independence Team Workout”
AMRAP 30 Minutes of the following:
Run 400 Meters or Row 500 Meters
5 Hang Power Cleans @ 135/95 lbs, 115/75 lbs
10 Front Squats @ 135/95 lbs, 115/75 lbs
Partner 1 will complete Round 1, then Partner 2 will complete Round 2, and will continue this fashion until 30 minutes is complete
C. Competition Phase
Bending Oly + Lower Body + Posterior Chain + Posterior Chain/Posterior Chain + Fatigue Gymnastics
“Independence Team Workout”
AMRAP 30 Minutes of the following:
Run 400 Meters
5 Hang Power Cleans @ 135/95 lbs, 115/75 lbs
10 Front Squats @ 135/95 lbs, 115/75 lbs
Partner 1 will complete Round 1, then Partner 2 will complete Round 2, and will continue this fashion until 30 minutes is complete
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