"Saturday 10.29.2016 + Schedule for the Weekend + Trunk or Treat @ Noon"

Vagabond Schedule for the Weekend:
A. Saturday, October 29th, 2016: 9:00 am Lifestyle + Fitness Phase Class
B. Saturday, October 29th, 2016: 10:00 am Competition Phase Class
C. Saturday, October 29th, 2016; 12:00 pm Vagabond Halloween Trunk or Treat
D. Sunday, October 30th, 2016, 2016: Open Gym 9:00 am-11:00 am

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Vagabond Fall Circuit Class is Back for the Fall Session for Sunday, November 13th @ 8:00 am:
The cost of the aerobic/cardio style class is $80 for 6 weeks, and will meet every Sunday starting on Sunday, November 13th @ 8:00 am. All Vagabond and Non-Vagabond Members are allowed to join and encouraged to try a different style class with a different approach compared to group classes. We will focus on moving, sweating, and just getting a great workout in on a Sunday Morning. Contact Kevin at [email protected] to save spot today or comment on sign up thru Facebook group page to reserve spot.
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Gym Brief for Month of October
1. Vagabond Next Beginners Class on October 24th:
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 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.

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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 Banded Hamstring Stretch-2 Minutes/each side
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Community Builder/Team Workout
70-60-50-40-30-20-10 of the following:
Burpees
Cal Row
Step-Ups or Box Jumps
After every completed set, partners must go run 400 meters as a team at same time. So, you must finish 70 burpees, 70 cal row, and 70 step ups as a team before going out for the 400 meter run, and continue this fashion all complete.
B. Fitness Phase
Community Builder/Team Workout
70-60-50-40-30-20-10 of the following:
Burpees
Cal Row(Sub Calorie Assault Bike for Cal Row if needed, if using Calorie Airdyne, just go up 15 reps on every rep count, so if 70 cals, then perform 85, if 50 cals perform 65 cals)
Box Jumps or Step-Ups
After every completed set, partners must go run 400 meters as a team at same time. So, you must finish 70 burpees, 70 cal row, and 70 box jumps as a team before going out for the 400 meter run, and continue this fashion all complete
C. Competition Phase
Team Workout or Zone 1 thru Zone 3 Training
10 Rounds for time of the following:
16 Cal Row
8 Toes to Bar
4 Power Snatches @ 125/85 lbs
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Team Workout
70-60-50-40-30-20-10 of the following:
Burpees
Cal Row(Sub Calorie Assault Bike for Cal Row if needed, if using Calorie Airdyne, just go up 15 reps on every rep count, so if 60 cals, then perform 75, if 50 cals perform 65 cals)
Box Jumps or Step-Ups
After every completed set, partners must go run 400 meters as a team at same time. So, you must finish 70 burpees, 70 cal row, and 70 box jumps as a team before going out for the 400 meter run, and continue this fashion all complete
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