"Monday 8.15.2016 + New Class Offered @ Vagabond + Vagabond Olympic Lifting Class"

Gym Brief for the Week

1. TRX Class Offered Starting on Sunday, September 11th @ 8:00 am for 6 Week Class Every Sunday

TRX Suspension Training – This 6 week, 55 minute long class consists of body weight exercises that develop strength, balance, flexibility and core strength simultaneously along with improving your metabolic conditioning. The suspension training straps help even the newest member to exercise gain strength and core stability. Every exercise can be as challenging as the user makes it. Just alter your angle to the anchor to use more or less of your body weight. This full body workout will leave you impressed with how little equipment you need in order to get an intense workout. TRX small group classes are limited to 6 participants.

2. Vagabond Next Beginners Class on August 22nd:

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.


3. 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.



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 Wall Angels
Rest 10 Seconds
20 Seconds of Indian Push-Ups
Rest 10 Seconds
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Posterior Chain Bending/Upper Body Push Vertical + Conditioning
A. High Bar Back Squat, build to a 1 rep max or heavy single for the day, 12 minute time limit.
Compare to March 14th, 2016 or January 8th, 2016
B1. Banded Leg Curls, 20 reps x 3 sets, rest 45 seconds between sets.
B2. Weighted Sit-Ups Anchored, 20 reps x 3 sets, rest 45 seconds between sets.
C. Complete the following of:
2 Rounds of the following @ Hard Pace
Run 200 Meters
15 Box Jumps or Step-Ups
Row 400 Meters
15 Ball Slams
B. Fitness Phase
Posterior Bending/PC Assistance + Conditioning
A. Power Clean, build to a 1 Rep Max or Heavy Single for the Day, 12 minute time limit.
B1. Weighted Back Extensions, 15 reps total 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. Complete the following of:
2 Rounds of the following @ Hard Pace
Run 400 Meters
20 Wall Balls
Assault Bike 15/12 Calories(Airdyne 20/15 Calories)
20 Burpees
C. Competition Phase
Bending Oly + Lower Body + Posterior Chain + Posterior Chain/Posterior Chain + Row Conditioning Mono or Assault Bike-Power Work
1) Hang Power Clean: 4 x 3 @75%. Pause for 1 count at hang. Rest 90s.
2) Back Squat: [email protected]%, [email protected]%, [email protected]%, [email protected]%, [email protected]%. Rest 2:00
Percentages based on 90% of your 1RM Back Squat. So take 90% of your 1 rep max, and then do percentages based off that number.
The rep schemes that have 5 + next to it, means go not to failure so you’re dead and can’t train the rest of the week, but it should take some life out of you.
3) BB Split Squats: 3 x 6 ea. Rest 60s.
4. Assault/Row Aerobic Work/Sled Work
CrossFit GPP LP Energy System
5 Sets of the following @ 90% hard effort of Heart Rate Max:
Row 150 Meters
15 Kettlebell Swings
Row 150 Meters
15 Burpees
Rest 6 minutes or more between sets, focus on full recovery, rest longer if need to, and focus on keeping same pace through out 5 sets of workout.
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