Schedule for the Weekend:
1. Saturday, April 15th, 2017: 9:00 am Partner Workout
2. Saturday, April 15th, 2017: Open Gym 8:00 am-11:30 am
3. Saturday, April 15th, 2017: 10:00 am Competition Phase Workout
4. Sunday, April 16th, 2017: 7:00 am-9:00 am Open Gym Easter Sunday

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*Gym Brief for the Week*
1. Vagabond Next Beginners Class on April 25th:
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 Easter Egg Hunt on Saturday, April 15th, 2017 @ 12:00 pm
Come Join the Vagabond Community and Families, as we put on our Fourth Annual Vagabond Easter Egg Hunt for all our Vagabond Kids. All families are welcome to join in on the fun, and meet the Easter Bunny!
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3. Vagabond TRX Class Starts on Sunday, April 30th, 2017 for 8 am + 9 am Classes
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.

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
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Community Builder/Team Workout
Teams of Two Complete the following:
AMRAP 30 Minutes of the following:
20/15 Cal Row(400 Meter Run)
20 Burpees
20/15 Cal Row(400 Meter Run)
20 Wall Balls(Goblet Squats)
You have 25 minutes to complete as many rounds possible of the above, break up as you see fit between yourself and your partner.
B. Fitness Phase
Community Builder/Team Workout
Teams of Two Complete the following:
AMRAP 30 Minutes of the following:
20/15 Cal Row(400 Meter Run)
20 Burpees
20/15 Cal Row(400 Meter Run)
20 Wall Balls(Goblet Squats)
You have 25 minutes to complete as many rounds possible of the above, break up as you see fit between yourself and your partner.
C. Competition Phase
Sport CrossFit Conditioning
A. Every Minute on the Minute x 10 Minutes of the following:
6 Deadlifts @ 225/145 lbs
2 Muscle-Ups
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Every Minute on the Minute x 10 Minutes of the following:
5 Squat Cleans @ 135/95 lbs
5 Bar Facing Burpees
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Teams of Two Complete the following:
100 Cal Row
100 Step Down Box Jumps
100 Toes to Bar
100 Cal Row
100 Wall Balls
100 Pull-Ups
Break up as you see fit with your partner.
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