"Saturday 6.11.2016 + Next Vagabond Beginners Class: July 11th"

Schedule for the Weekend

1. Saturday, June 11th, 2016: 9:00 am Lifestyle/Fitness Phase Class

2. Saturday, June 11th, 2016: 10:00 am Competition Phase Class

3. Sunday, June 12th, 2016: 9:00 am to 11:00 am Open Gym

4. Sunday, June 12th, 2016: 10:00 am Powerlifting Class. CLICK HERE FOR WORKOUT.

+

Gym Brief for the Week

1. Vagabond Next Beginners Class on July 11th:
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.

+

2. Vagabond CrossFit Third Annual Internal Competition on Saturday, August 13th. Sign up will be released soon.

The third annual Vagabond Internal Competition will be taking place on Saturday, August 13th. The registration link and information is released and ready to go. There will be scaled and rx divisions, and there will be standards for each one. All Vagabonds can take part in this, no matter what level you are at during this point. Looking to have fun and have something to train for this summer, then this is the way to go!

SIGN UP HERE.

+

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.

July Beginners

I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
+
3-5 minutes of coach option
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Community Builder/Team Workout
Teams of Two Complete the following:
1 Minute @ Each Station of the following:
5 Rounds of the following:
Station 1- Max Burpees
Station 2- Max Wall Balls
Station 3- Max Cal Row
B. Fitness Phase
Community Builder/Team Workout
Teams of Two Complete the following:
1 Minute @ Each Station of the following:
5 Rounds of the following:
Station 1- Max Power Snatches @ 75/55 lbs
Station 2- Max Burpees
Station 3- Max Cal Assault/Airdyne
C. Competition Phase
Upper Body Pull or Push Skill Work + Conditioning
A. Speed Bench Press, 3 reps x 9 sets @ 40%, rest 30 seconds.
B. Jerk, 1 rep x 10 sets @ 75%, rest 60 seconds between sets.
C1. Banded Push-Downs, 25 reps x 3 sets, rest 30 seconds.
C2. Banded Pull Aparts, 20 reps x 3 sets, rest 30 seconds.
C3. DB Floor Press, 8-10 reps x 3 sets, rest 60 seconds.
+
For Time of the following:
Run 400 Meters
30 Toes to Bar
50 Cal Row
30 Lateral Burpees Over Rower
Run 800 Meters
20 Toes to Bar
50 Cal Row
20 Lateral Burpees Over Rower
Run 400 Meters
Post Comments to Group Page.