"Saturday 5.13.2017 + Schedule for the Weekend"

Schedule for the Weekend:
1. Saturday, May 13th, 2017: 9:00 am Partner Workout Lifestyle + Fitness Phase
2. Saturday, May 13th, 2017: Open Gym 9:00 am-11:30 am
3. Saturday, May 13th, 2017: 10:00 am Competition Phase Workout
4. Sunday, May 14th, 2017: Mother’s Day Charity Workout for Breast Cancer Awareness, Starts @ 9:00 am and heats will go for the next hour after the first start time.

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Vagabond T-Shirts and Tank-Tops are in for the Second Annual Vagabond Mother’s Day Workout this Sunday, May 14th @ 9:00 am. If you ordered a t-shirt or tank top, you can get on Sunday before the workout, or if you just want to pick up. We will also have extra t-shirts for sale on hand for those who missed out ordering.

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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.

D Box Jump

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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3-5 Minutes of the following:
Coach Option Warm-Up
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Community Builder/Team Workout
Teams of Three Complete the following:
3 Rounds of the following:
100 Cal Row or 100 Cal Assault Bike
75 Kettlebell Swings
50 Burpees
400 Meter Team Run
The whole team will complete 3 rounds as a team, so they will break up the row, swings, and burpees as a team, then run 400 meter as a team. While other partner does work, one partner will rest, and other partner will hold a plank hold for duration.
B. Fitness Phase
Community Builder/Team Workout
Teams of Three Complete the following:
3 Rounds of the following:
100 Cal Row or 100 Cal Assault Bike
75 Hang Power Cleans @ 115/75, 95/65 lbs
50 Burpees
400 Meter Team Run
The whole team will complete 3 rounds as a team, so they will break up the row, swings, and burpees as a team, then run 400 meter as a team. While other partner does work, one partner will rest, and other partner will hold a plank hold for duration.
C. Competition Phase
Dynamic Effort Upper Body + Sport CrossFit Conditioning
Warm-Up with the following of:
AMRAP 12 Minutes of the following:
Run 200 Meters
10 DB Push Press @ lightweight
Row 250 Meters
10 Step-Down Box Jumps
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A. Close Grip Bench Press, 3-4 reps x 4 sets, rest 1-2 minutes between sets.
Use 80-85% of 1RM
B1. DB Tricep Extensions, 10-12 reps x 3 sets, rest 1-2 minutes between sets.
B2. Strict Pull-Ups Anyway, 8-10 reps x 3 sets, rest 1-2 minutes between sets.
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C. AMRAP 7 Minutes of the following:
25 Cal Row
15 Pull-Ups
20 Burpees
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Rest 4 Minutes
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AMRAP 7 Minutes of the following:
25 Cal Row
15 Toes to Bar
20 Burpees
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Rest 4 Minutes
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AMRAP 7 Minutes of the following:
25 Cal Row
15 Shoulder to Overhead @ 95/65 lbs
20 Burpees
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