"Monday 9.11.2017 + Never Forget 9/11 At Every Class"

Vagabond Olympic Lifting Class on Monday, September 11th @ 6:35 pm. CLICK HERE FOR WORKOUT.

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We will have 20 seconds of silence before each class time on Monday, September 11th to remember those who lost their lives on this Horrific Day in United States History. The 20 seconds stands for the 9 + 11.

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*Gym Brief for the Week*
1. 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!
CLICK HERE TO REGISTER.
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2. Vagabond Internal Competition Night Out on Saturday, September 23rd @ 8:00 pm:
We will be having a night out after the Vagabond Internal Competition for all Vagabonds to celebrate the end of the Throwdown for the night. Come join us at Stoneforge in Easton anytime after 8 pm.
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3. Vagabond Next Beginners Class on October 2nd, 2017
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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4. Vagabond Second Annual Patrick Padgett Memorial Workout on Saturday, October 14th @ 9:00 am:
Save the date for a very special memorial work out in Pat’s honor and memory.

We will be running heats from 9:00 am to 11:00 am, and will be performing the PR for Pat Workout, scaling options will be there for everyone. You can donate $20 dollars at the front door for Patrick’s family choosing for charity/donation.

Do this workout in honor of a great friend and person, but also to show your love and support for those struggling with some form of cancer everyday.

“So do me the honor of living your life like you really mean it. Go out and conquer your goals, do things that you’re a little scared of, make awesome memories that give you cool stories to tell, and love, love as much as possible, freely and genuinely. Love people, love activities, love scenes and ideas, and material things, and songs, and just love as much as you can. Enjoy your life you only get one, and value your time, you never know how much of it you really have.”

9:11

I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
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3-5 minutes of coach option
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2 Sets of the following of Coach Run Warm-Up:
15 Seconds of Burpees
Rest 15 Seconds
30 Seconds of Airdyne
Rest 15 Seconds
15 Seconds of Plank Holds
Rest 15 Seconds
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Single Leg/Upper Body Pull/Upper Body Pull Assistance + Conditioning
A1. Goblet Hold KB Walking Lunges, 8/each side x 3 sets, rest 45 seconds between sets.
A2. Standing Cable or Banded Row, 8 reps/each side x 3 sets, rest 45 seconds between sets.
A3. DB Powell Raises, 8 reps/each side x 3 sets, rest 45 seconds between sets.
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B. 5 Sets of the following @ Moderate Intensity of:
20 Second Heavy Goblet Squats
20 Second Burpees
40 Second Assault/Airdyne
Rest 90 seconds between sets
B. Fitness Phase
Posterior Bending + PC/Core + Conditioning
A1. High Bar Back Squat, 4-6 reps x 3 sets, rest 1 minute.
Goal is to hit 4-6 reps for all sets, but if you hit 4 or 5, do no go up in weight, stay at same weight.
A2. DB Row, 8 reps/each side x 3 sets, rest 1 minute.
A3. DB External Rotations, 8 reps/each side x 3 sets, rest 1 minute.
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B. 5 Sets of the following @ Moderate Intensity of:
20 Second Heavy Wall Balls-Go up in weight if you can
20 Second Russian KBS Heavy
40 Second Burpees
Rest 90 seconds between sets
C. Competition Phase
Moderate Effort Squat + Oly Snatch + PC/Core + Gymnastics Fatigue Training
A. Snatch of the following:
60% x 1.1
70% x 1.1
80% x 1.1
60% x 1.1
70% x 1.1
80% x 1.1
B. Front Squat, 80%, 3 reps x 6 sets, rest as needed between sets.
C. Snatch Grip Deadlift, 80%, 5 reps x 3 sets, rest as needed between sets.
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D. AMRAP 25 Minutes of the following:
25/18 Calorie Assault Bike
15 Power Cleans @ 135/95 lbs
12 Lateral Burpees
6 Front Squats @ Weight Above
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