"Saturday 7.16.2016 + Schedule for the Weekend + Workout 1/2 Released for VBC Internal Competition"

*Schedule for the Weekend*

1. Saturday, July 16th, 2016: 9:00 am Lifestyle/Fitness Phase Class

2. Saturday, July 16th, 2016: 10:00 am Competition Phase Class

3. Sunday, July 17th, 2016: 9:00 am to 11:00 am Open Gym

4. Sunday, July 17th, 2016: 8:00 am Vagabond Summer Circuit Training Class Week 1

5. Sunday, July 18th, 2016: 9:00 am Vagabond Gymnastics Class

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Gym Brief for the Week

1. Vagabond Next Beginners Class on August 1st + Vagabond Referral Program:

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.

Those who refer are current Vagabond Members, if you refer someone to our next Beginners Class, and they sign up for group classes, then you will earn yourself a free month membership the following month!

Win Win for all involved!

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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.

WORKOUT1

workout2
I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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3-5 Minutes of the following:
Coach Choice
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2 Sets of the following:
30 Seconds of Airdyne/Row
Rest 10 Seconds
30 Seconds of Burpees
Rest 10 Seconds
30 Seconds of Hollow Holds
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Community Builder/Team Workout
Teams of Two Complete the following:
21-15-12-9-6-3 of the following:
Kettlebell Swings
Burpees
Partner 1 does 21 reps of KBS, then Partner 2 does 21 reps of KBS, continue this fashion until each person has completed 21-15-12-9-3 of KBS and Burpees
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Right into Next Workout
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Complete the following:
Row 1500 Meters
150 Sit-Ups
100 Wall Balls or Goblet Squats
50 Burpees
Partner 1 and Partner 2 will complete this as a team, so break up as you see fit, but must finish one movement before moving onto the next movement
B. Fitness Phase
Community Builder/Team Workout
Teams of Two Complete the following:
21-15-12-9-6-3 of the following:
Hang Power Snatches @ 75/45 lbs
Burpees
Partner 1 does 21 reps of HPS, then Partner 2 does 21 reps of HPS, continue this fashion until each person has completed 21-15-12-9-3 of HPS and Burpees
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Right into Next Workout
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Complete the following:
Row 1500 Meters
150 Sit-Ups
100 Wall Balls
50 Burpees
Partner 1 and Partner 2 will complete this as a team, so break up as you see fit, but must finish one movement before moving onto the next movement
C. Competition Phase
Upper Body Pull or Push Skill Work + Conditioning
A. Paused Jerk: 10 x 2 @65%, every 60s.
Pause in bottom of dip for 2 ct.
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B. AMRAP 22 Minutes of the following:
1.2.3.4.5.6….
Muscle-Ups
10.20.30.40.50.60…
Double Unders
After Every set completed of Muscle-Ups and Double-Unders, Athlete must go Run 200 Meters after every set.
or
Fitness Phase Team Workout as an Option
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