"Saturday 5.26.2017 + Schedule for Memorial Day Weekend"

Schedule for the Weekend:
1. Saturday, May 27th, 2017: 9:00 am Partner Workout Lifestyle + Fitness Phase
2. Saturday, May 27th, 2017: Open Gym 9:00 am-11:30 am
3. Saturday, May 27th, 2017: 10:00 am Competition Phase Workout
4. Sunday, May 28th, 2017: 8:00 am Week 4 TRX Class
5. Sunday, May 28th, 2017: 9:00 am to 11:00 am Open Gym
6. Sunday, May 28th, 2017: 10:00 am Sweat Session
7. Monday, May 29th, 2017: Memorial Day Murph Workout @ 9:00 am

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*Gym Brief for the Week*
1. Vagabond Next Beginners Class on June 5th:
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 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.
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3. Vagabond Circuit Training Class Starts on Sunday, June 25th, 2017 @ 8:00 am:
We will be starting our Spring Circuit Training Class on Sunday, March 5th, which meets every Sunday at 8 am for a 6 week span. The cost of the class is only $80 for Vagabond Members for the 6 weeks, and allows you to get a great workout in on Sunday at 8 am. It also allows you to try something different, compared to Group Classes and Speciality Classes. Limited this class to 15 people. Please see Kevin to reserve spot today.

Group Picture

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 Two Complete the following:
150 Thrusters @ 65/35 lbs(Dumbbells are an option for those still new to barbell)
1600 Meter Run(100 Cal Assault Bike)
100 Burpees
1200 Meter Run(75 Cal Assault Bike)
75 Thrusters @ 65/35 lbs(DB are an option)
800 Meter Run(50 Cal Assault Bike)
50 Burpees
400 Meter Run Team Run
B. Fitness Phase
Community Builder/Team Workout
Teams of Two Complete the following:
125 Thrusters @ 65/35 lbs(Dumbbells are an option for those still new to barbell)
1600 Meter Run(100 Cal Assault Bike)
100 Burpees
1200 Meter Run(75 Cal Assault Bike)
75 Thrusters @ 65/35 lbs(DB are an option)
800 Meter Run(50 Cal Assault Bike)
50 Burpees
400 Meter Run Team Run
C. Competition Phase
Dynamic Effort Upper Body + Sport CrossFit Conditioning
A. Warm-Up with the following of:
4 Sets of the following @ Warm-Up Pace:
15/10 Cal Assault Bike
15 Ball Slams
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B. Complete for time of the following:
2 Rounds for time of:
100 Foot DB Walking Lunges @ 50/35 lbs in each hand
800 Meter Run
30 KB Double Deadlifts @ 70/53 lbs
150 Double Unders
30 Burpees
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