"Saturday 7.23.2016 + Schedule for the Weekend"

*Schedule for the Weekend*

1. Saturday, July 23rd, 2016: 9:00 am Lifestyle/Fitness Phase Class

2. Saturday, July 23rd, 2016: 10:00 am Competition Phase Class

3. Sunday, July 24th, 2016: 9:00 am to 11:00 am Open Gym

4. Sunday, July 24th, 2016: 8:00 am Vagabond Summer Circuit Training Class Week 2

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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. SugarWOD released at Vagabond as new tracking system for data and workouts

At Vagabond, we emphasize a supportive community, measuring progress, and celebrating success all of which starts with a supportive coach to athlete relationship. We believe our commitment to these values has helped us create a world-class environment for our athletes.

To support these values, we chose the SugarWOD workout app. It’s a fun, social way to track your WODs and from day one you get to enjoy the unique community at Vagabond. You can download the app from your APP Store, and it is free to use, Vagabond will pick up the monthly costs, so people can enjoy tracking their workouts, data, and how they are feeling on a given day. Pretty cool stuff, and excited to have to offer to Vagabonds to download and track data the easy way.
You can also find it on the Vagabond webpage on the right hand side in a Black Font that says, “WORKOUTS”, and see how yourself and others are doing on a daily basis.
The Workout will be directly sent to your phone as well, when you download the app, you can use your email or Facebook account, and every night at 8 pm, you will get an update to your phone for the workout for the following day!
Download the APP now and get to tracking, and join the Vagabond CrossFit Community(BOX) as they call it.
SUGARWOD WEBPAGE.

3. 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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4. 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.

Vagabond Referral

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
Teams of Two Complete the following:
AMRAP 30 Minutes of the following:
Run 200 Meters
15 Ball Slams
15/12 Calorie Row
15 Burpees
50 Single Unders(Scale to 25 Double Unders if can perform)
Partner 1 completes run 200 m, Partner 2 completed ball slams, Partner 1 completes cal row, and so on until 30 minutes is complete, complete as many rounds as possible in that time frame.
B. Fitness Phase
Community Builder/Team Workout
Teams of Two Complete the following:
AMRAP 30 Minutes of the following:
Run 200 Meters
15 Wall Balls
15/12 Cal Assault Bike or 20/15 Calorie Airdyne
15 Burpees
15 Box Jumps Step Down(Preferred)
Partner 1 completes run 200 m, Partner 2 completes wall balls, Partner 1 completes cal assault bike, and so on until 30 minutes is complete, complete as many rounds as possible in that time frame.
C. Competition Phase
Upper Body Pull or Push Skill Work + Conditioning
A. Paused Jerk: 10 x 2 @70%, every 60s.
Pause in bottom of dip for 2 ct.
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B. Teams of Two Complete the following:
AMRAP 30 Minutes of the following:
Run 200 Meters
15 Wall Balls
15/12 Cal Assault Bike or 20/15 Calorie Airdyne
15 Burpees
15 Power Snatches @ 95/65 lbs
Partner 1 completes ball slams, Partner 2 completed cal row, Partner 1 completes burpees, and so on until 30 minutes is complete, complete as many rounds as possible in that time frame.
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