"Monday 9.5.2016 + Labor Day Partner Workout: 9 am Class Only"

Vagabond Schedule for the Holiday Labor Day Monday

1. Monday, September 5th, 2016: Labor Day Partner Workout @ 9:00 am- One Class Only

+

Gym Brief for the Week

1. Vagabond Next Beginners Class on September 12th:

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.
+
2. First Annual Memorial Day Workout for Close Friend + CrossFitter, Patrick Padgett on Saturday, October 15th @ 9:00 am:

Vagabond will celebrate the life of close friend and CrossFitter, Patrick Padgett, as we celebrate a wonderful life and friendship that owner, Kevin O’Malley, had with his close friend. We will participate in the PR for Pat Workout, and will have scaled options for everyone taking part in the workout. We encourage all Vagabond Members to take part in this event, and if you wish, can donate $20 to a charity or foundation chosen by Patrick’s Family.
“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.”
+

3. Vagabond Third Annual Trunk or Treat on Saturday, October 29th @ 12:00 pm

Come bring your children and family to the Annual Vagabond Halloween Trunk or Treat, as each Vagabond Child can dress up in their best Halloween Gear, and collect goodies from each Vagabond Parent.

4. 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.
SUGARWOD WEBPAGE.

Spanish Dave

I. Dynamic and Mobility Prep Warm-Up:
Competition, Fitness, Lifestyle Phase Prep
3 minutes of z1 work
+
3-5 minutes of mobility work
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Community Building/Labor Day Workout
Teams of Two, Each Athlete Completes Every Movement, One Partner Works at a time:
Run 800 Meters or Row 750 Meters-Combined
100 Goblet Squats Combined
15 Burpees- Each Does 15 Burpees-30 in total
Run 400 Meters or Row 500 Meters-Combined
80 Kettlebell Swings Combined
15 Burpees-Each Does 15 Burpees
Run 800 Meter or Row 750 Meters-Combined
60 Box Jumps Combined
15 Burpees-Each Does 15 Burpees
Run 400 Meters or Row 400 Meters-Combined
40 Push Press @ Moderate Weight Combined
15 Burpees-Each Does 15 Burpees
Run 800 Meters or Row 750 Meters-Combined
100 Sit-Ups Combined
15 Burpees-Each Does 15 Burpees
*Sub 40/35 Calories on Assault and 50/40 Calories on Airdyne for Run 800 Meters or Row 750 Meters if raining*
*Sub 30/25 Calories on Assault and 35/30 Calories on Airdyne for Run 400 Meters or Row 400 Meters*
B. Fitness Phase
Community Building/Labor Day Workout
Teams of Two, Each Athlete Completes Every Movement, One Partner Works at a time:
Run 800 Meters or Row 750 Meters-Combined
100 Wall Balls Combined
15 Burpees- Each Does 15 Burpees-30 in total
Run 400 Meters or Row 500 Meters-Combined
80 Kettlebell Swings Combined
15 Burpees-Each Does 15 Burpees
Run 800 Meter or Row 750 Meters-Combined
60 Box Jumps Combined
15 Burpees-Each Does 15 Burpees
Run 400 Meters or Row 400 Meters-Combined
40 Hang Power Snatches @ 115/75 lbs, 95/65 lbs Combined
15 Burpees-Each Does 15 Burpees
Run 800 Meters or Row 750 Meters-Combined
100 Wall Balls Combined
15 Burpees-Each Does 15 Burpees
*Sub 40/35 Calories on Assault and 50/40 Calories on Airdyne for Run 800 Meters or Row 750 Meters if raining*
*Sub 30/25 Calories on Assault and 35/30 Calories on Airdyne for Run 400 Meters or Row 400 Meters*
C. Competition Phase
Teams of Two, Each Athlete Completes Every Movement, One Partner Works at a time:
Run 800 Meters or Row 750 Meters-Combined
100 Wall Balls Combined
15 Burpees- Each Does 15 Burpees-30 in total
Run 400 Meters or Row 500 Meters-Combined
80 Kettlebell Swings Combined
15 Burpees-Each Does 15 Burpees
Run 800 Meter or Row 750 Meters-Combined
60 Box Jumps Combined
15 Burpees-Each Does 15 Burpees
Run 400 Meters or Row 400 Meters-Combined
40 Hang Power Snatches @ 115/75 lbs, 95/65 lbs Combined
15 Burpees-Each Does 15 Burpees
Run 800 Meters or Row 750 Meters-Combined
100 Wall Balls Combined
15 Burpees-Each Does 15 Burpees
*Sub 40/35 Calories on Assault and 50/40 Calories on Airdyne for Run 800 Meters or Row 750 Meters if raining*
*Sub 30/25 Calories on Assault and 35/30 Calories on Airdyne for Run 400 Meters or Row 400 Meters*
Post Comments to Group Page.