Schedule for the Weekend:
1. Saturday, April 29th, 2017: 9:00 am Partner Workout Lifestyle + Fitness Phase
2. Saturday, April 29th, 2017: Open Gym 9:00 am-11:30 am
3. Saturday, April 29th, 2017: 10:00 am Competition Phase Workout
4. Sunday, April 30th, 2017: 9:00 am-11:00 am Open Gym
5. Sunday, April 30th, 2017: 8:00 am Vagabond TRX Class-Week 1
6. Sunday, April 30th, 2017: Vagabond Powerlifting Class. CLICK HERE FOR WORKOUT.
7. Sunday, April 30th, 2017: 10:00 am Vagabond Sweat Class
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*Gym Brief for the Week*
1. Vagabond Next Beginners Class on May 15th:
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 Second Annual Mother’s Day Workout on Sunday, May 14th @ 9:00 am
Please join us for the 2nd annual Vagabond Mother’s Day benefit workout for the fight against breast cancer! 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 and will walk 3 days/ 60 miles this year to end breast cancer.
This special workout will take place on Mother’s Day, Sunday May 14th 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.
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3. Vagabond CrossFit Performs “Murph” on Monday, May 29th @ 9:00 am
We will be taking part in our Third Annual Memorial Day Workout called ” Murph”. This workout is consider one of the first Hero Workouts in CrossFit, and it is a great way to honor those who have made the ultimate sacrifice to protect us and serve us during their time in the military. Click HERE to learn more information.
I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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3-5 Minutes of the following:
Coach Choice-Dynamic Warm-Up
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Community Builder/Team Workout
Teams of Two Complete the following:
10 Rounds for time of the following or 35 Minutes Cap:
Run 400 Meters(Row 400 Meters or 20 Cal Assault Bike)
15 Thrusters @ 75.45 lbs, 65.35(Use Dumbbells for scaled option)
Partner One does round 1, Partner 2 does round 2, and so on, until 10 rounds are completed or 35 minutes is capped
B. Fitness Phase
Community Builder/Team Workout
Teams of Two Complete the following:
10 Rounds for time of the following or 35 Minutes Cap:
Run 400 Meters(Row 400 Meters or 20 Cal Assault Bike)
15 Thrusters @ 75.45 lbs, 65.35(Use Dumbbells for scaled option)
Partner One does round 1, Partner 2 does round 2, and so on, until 10 rounds are completed or 35 minutes is capped
C. Competition Phase
Dynamic Effort Upper Body + Sport CrossFit Conditioning
A. Bench Press Banded, 2 reps x 8 sets @ moderate, rest 60 seconds between sets.
All use green/red bands for tension.
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B. Perform the following for time of:
1 Round of the following:
50/40 Cal Assault Bike
25 Burpee Box Jumps
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2 Rounds of the following:
25/20 Cal Assault Bike
12 Lateral Burpees(Use Barbell)
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3 Rounds of the following:
15/12 Cal Assault Bike
9 Bar Facing Burpees
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C1. Banded Tricep Push-Downs, 20 reps x 3 sets, rest 45 seconds.
C2. Banded Pull Aparts, 20 reps x 3 sets, rest 45 seconds.
If you do not have an assault bike or airdyne, then perform 60/50 cal row, 30/20 cal row, 20/15 cal row
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