"Saturday 4.2.2016 + Schedule for the Weekend: 9 am Partner Workouts are Back-All Vagabonds Come! + Vagabond Night Out"

Schedule for the Weekend

1. Saturday, April 2nd, 2016: 9:00 am Lifestyle/Fitness Phase

2. Saturday, April 2nd, 2016: 10:00 am Competition Phase Class

3. Sunday, April 3rd, 2016: 9:00 am-11:00 am Open Gym Format

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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 Night-Out Celebration of End of Opens on Saturday, April 2nd

Join us for a night out to celebrate the completion of the CrossFit Open! We will also announce the winner of the check in contest! This is always a fun night out! RSVP! Come by the Blackthorne Publick House for drinks and a good time!

Vagabond Invite Page.

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3. Vagabond First Annual Mother’s Day Workout in Support of Breast Cancer on Sunday, May 8th

Please join us for the first annual Vagabond Mother’s Day benefit workout to support Susan G. Komen and the fight against breast cancer where their mission is: To save lives and end breast cancer forever by empowering others, ensuring quality care for all and investing in science to find the cures.

We’ve all been touched by this disease which does not discriminate. Our great friend and long-time Vagabond member, Robin Johnson Taylor, is a two-time breast cancer survivor. She is deeply involved with the Susan G. Komen 3 day walk and will walk 3 days/ 60 miles this year, with a crowd of incredible supporters and survivors, to end breast cancer.

This special workout will take place on Mother’s Day, Sunday May 8th at 9:00 AM. Friends and family are welcome to join in on the fun: wear pink (if you can), bring a $20 donation at the door, and let us know who you’re working out in memory or support of. Event T-shirt pre-sale will be available soon- be on the lookout.

Let’s do this as a community, in honor of our mothers, grandmothers, wives, sisters, daughters, aunts and friends and make a difference together.

Shane D

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:
5 Rounds for time of the following:
400 Meter Run or 500 Meter Row
30 Wall Balls or Goble Squats
15 Step-Ups
In this workout, Partner 1 will run 400 meters or row 500 meters, then Partner 2 will do 30 wall balls, and then Partner 1 will do 15 step ups, and continue this fashion until all 5 rounds are completed as a team
B. Fitness Phase
Community Builder/Team Workout
Teams of Two Complete the following:
5 Rounds for time of the following:
400 Meter Run or 500 Meter Row
15 Burpee Box Jumps
15 Hang Power Snatch
In this workout, Partner 1 will run 400 meters or row 500 meters, then Partner 2 will do 15 burpee box jumps, and then Partner 1 will do 15 hang power snatch, and continue this fashion until all 5 rounds are completed as a team
C. Competition Phase
Opens Prep/Partner Workout/Team Building + Aerobic Runs
A. 2 Sets of the following:
Run 200 Meters, rest 30 seconds, Run 400 Meters, rest 1 minute, Run 600 Meters, rest 2 minutes
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B. Inspired by Ben B—Each Person Does Two Rounds
4 Rounds for time of the following:
6 Power Cleans @ 155/115 lbs
6 Bar Facing Burpees
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4 Rounds for time of the following:
6 Shoulder to Overhead @ 155/115 lbs
6 Box Jumps
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4 Rounds for time of the following:
6 Overhead Squats @ 155/115 lbs
4 Muscle-Ups
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4 Rounds for time of the following:
12 Power Cleans @ 115/75 lbs
12 Bar Facing Burpees
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4 Rounds for time of the following:
12 Shoulder to Overhead @ 115/75 lbs
12 Box Jumps
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4 Rounds for time of the following:
12 Overhead Squats @ 115/75 lbs
5 Muscle-Ups
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