Schedule for the Weekend

1. Saturday, May 28th, 2016: 9:00 am Lifestyle + Fitness Phase Class + Competition Phase Class

2. Sunday, May 29th, 2016: 9:00 am to 11:00 am Open Gym

3. Monday, May 30th, 2016: 9:00 am Vagabond Memorial Day Murph Workout

CLICK HERE TO WATCH TEAM VAGABOND ON SATURDAY, MAY 28TH

CLICK HERE TO SEE HEAT SCHEDULE FOR SATURDAY, MAY 28TH

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Gym Brief for the Week

1. Vagabond Next Beginners Class on June 6th:
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 30th @ 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.

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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.

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:
AMRAP 15 Minutes of the following:
12 Box Jumps or Step-Ups
Row 250 Meters or Run 200 Meters
12 Wall Balls or Goblet Squats
Partner 1 does box jumps, partner 2 does the row or run, and Partner 1 does the wall balls, and etc. for 15 minutes.
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Rest 2 Minutes
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AMRAP 15 Minutes of the following:
12 Ball Slams
Row 250 Meters or Run 200 Meters
12 Sit-Ups
Same rep scheme as above
B. Fitness Phase
Community Builder/Team Workout
Teams of Two Complete the following:
AMRAP 15 Minutes of the following:
12 Shoulder to Overhead
Row 250 Meters or Run 200 Meters
12 Wall Balls or Goblet Squats
Partner 1 does box jumps, partner 2 does the row or run, and Partner 1 does the wall balls, and etc. for 15 minutes.
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Rest 2 Minutes
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AMRAP 15 Minutes of the following:
12 Hang Power Cleans
Row 250 Meters or Run 200 Meters
12 Sit-Ups
Same rep scheme as above
C. Competition Phase
Community Builder/Team Workout
Teams of Two Complete the following:
AMRAP 15 Minutes of the following:
12 Shoulder to Overhead
Row 250 Meters or Run 200 Meters
12 Wall Balls or Goblet Squats
Partner 1 does box jumps, partner 2 does the row or run, and Partner 1 does the wall balls, and etc. for 15 minutes.
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Rest 2 Minutes
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AMRAP 15 Minutes of the following:
12 Hang Power Cleans
Row 250 Meters or Run 200 Meters
12 Sit-Ups
Same rep scheme as above
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