"Saturday 6.18.2016 + Schedule for the Weekend"

Schedule for the Weekend

1. Saturday, June 18th, 2016: 9:00 am Lifestyle/Fitness Phase Class

2. Saturday, June 18th, 2016: 10:00 am Competition Phase Class

3. Sunday, June 19th, 2016: 9:00 am to 11:00 am Open Gym

4. Sunday, June 19th, 2016: 9:00 am Vagabond Gymnastics Class

5. Sunday, June 19th, 2016: 8:00 am Vagabond Circuit Training Class Week 7

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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.

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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.

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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.

Kevin C

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 Dynamic Warm-Up
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Community Builder/Team Workout
Teams of Two Complete the following:
50-40-30-20-10 of the following:
Cal Row
Burpees
Wall Balls or Goblet Squats
After every movement is completed, each person must run 200 meters with a sandbag, weight chosen by coach at the time
B. Fitness Phase
Community Builder/Team Workout
Teams of Two Complete the following:
50-40-30-20-10 of the following:
Hang Power Cleans @ 135/95 lbs, 115/75 lbs, 95/65 lbs
Box Jumps
Wall Balls
After every movement is completed, each person must run 200 meters with a sandbag, weight chosen by coach at the time
C. Competition Phase
Upper Body Pull or Push Skill Work + Conditioning
A. Every Minute on the Minute x 10 Minutes of Hang Power Snatch, 75% x 1 rep
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B. Every Minute on the Minute x 10 Minutes of Jerk, 75% x 1 rep
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C. CrossFit Tester of the following:
“Amped”
4 Rounds of the following:
18 Wall Balls @ 20/14 lbs
12 KB Clean and Jerk(6/each side) @ 53/35 lbs @ Single Arm
600 Meter Run
6 Bar Muscle-Ups
Optional Finisher:
A1. Seated DB Shoulder Press, 6-10 reps x 3 sets, rest 60 seconds.
A2. DB Rows, 6-10 reps/each arm x 3 sets, rest 60 seconds.
A3. DB Curls, 6-10 reps x 3 sets, rest 60 seconds
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