"Saturday 6.4.2016 + Schedule for the Weekend + Sign Up for the Vagabond Internal Competition"

Schedule for the Weekend

1. Saturday, June 4th, 2016: 9:00 am Lifestyle + Fitness Phase Class

2. Saturday, June 4th, 2016: 10:00 am Competition Phase Class

3. Sunday, June 5th, 2016: 8:00 am Vagabond Circuit Training Class Week 6

4. Sunday, June 5th, 2016: 9:00 am Vagabond Gymnastics Class.

5. Sunday, June 5th, 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 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 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.

Kettlebells

I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
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4-6 minutes of:
*ankles, hips, t-spine, shoulders, lats
*foam roll lats
*foam roll hamstring down to calves
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Community Builder/Team Workout
Teams of Two Complete the following:
100 Kettlebell Swings
100 Ball Slams
100 Cal Row or Airdyne/Assault
100 Box Jumps
Switch Every 30 Seconds
B. Fitness Phase
Community Builder/Team Workout
Teams of Two Complete the following:
100 Hang Power Snatches
100 Wall Balls
100 Cal Row or Airdyne/Assault
100 Box Jumps
Switch Every 30 Seconds
C. Competition Phase
Upper Body Pull or Push Skill Work + Conditioning
A. On the Minute, Every Minute x 10 Minutes x 2 reps of Ring Muscle-Ups…
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B. Complete the following for time of:
100 Double Unders
50 Feet Handstand Walk
400 Meter Run
40 Burpees
40 Box Jumps @ 24/20 inches
400 Meter Run
30 Shoulder to Overhead @ 115/75 lbs
30 GHD Sit-Ups
400 Meter Run
20 Hang Power Cleans @ 115/75 lbs
20 Chest to Bar Pull-Ups
100 Double Unders
50 Feet Handstand Walk
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