"Saturday 5.14.2016 + Schedule for the Weekend"

Schedule for the Weekend

1. Saturday, May 14th, 2016: 9:00 am Lifestyle + Fitness Phase Class

2. Saturday, May 14th, 2016: 10:00 am Competition Phase Class

3. Sunday, May 15th, 2016: 9:00 am Vagabond Gymnastics Class

4. Sunday, May 15th, 2016: 8:00 am Vagabond Circuit Training Class Week 4

5. Sunday, May 15th, 2016: 9:00 am to 11:00 am Open Gym

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Gym Brief for the Week

1. Vagabond Next Beginners Class on May 16th:
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 CrossFit Team Goes to the East Regional to Compete from Friday, May 27th thru Sunday, May 29th

Your Vagabond CrossFit Team will be competing at the CrossFit Games East Regional for the second year in a row, representing the Northeast Region in the East Regional against the top 30 teams in the whole East Region of the United States and Canada. You can buy tickets online by clicking HERE.

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3. Vagabond Annual Summer Party on Saturday, July 23rd @ Flynn Farm, start time 3:00 pm

This will be Vagabond’s Fourth Annual Summer Party. Our host will be the Flynn’s, and will be a Pool Party at their 30 acre Farm. Great Scenery, Great Farm, and Great Time.

All Vagabonds are encouraged to join, and kids are welcomed in the afternoon hours for a great time.

Plates

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 Warm-Up
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Community Builder/Team Workout
Teams of Two Complete the following:
10 Rounds of the following:
Run 200 Meters
15 Box Jumps
9 Burpees
Assault Bike/Airdyne x 1 Minute
12 Kettlebell Swings
9 Burpees
Row 250 Meters
Will Switch off every movement, so Partner 1 will do row 250 meters, then Partner 2 will do 15 box jumps, and continue this fashion until 10 rounds are complete as a group.
B. Fitness Phase
Community Builder/Team Workout
Teams of Two Complete the following:
10 Rounds of the following:
Row 250 Meters
15 Hang Power Cleans @ 95/65 lbs
9 Burpees
Run 200 Meters
12 Kettlebell Swings
9 Burpees
Run 200 Meters
Will Switch off every movement, so Partner 1 will do row 250 meters, then Partner 2 will do 15 box jumps, and continue this fashion until 10 rounds are complete as a group.
C. Competition Phase
For Time of the following:
100-80-60-40-20-10 of:
Double Unders
10-8-6-4-2 of:
Overhead Squats @ 95/65 lbs
20-18-16-14-12 of:
Tall Box Jumps @ 30/24 inches
20-18-16-12-12 of:
Bar Facing Burpees
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