Schedule for the Weekend:
1. Saturday, July 8th, 2017: 9:00 am Partner Workout Lifestyle + Fitness Phase
2. Saturday, July 8th, 2017: Open Gym 9:00 am-11:30 am
3. Saturday, July 8th, 2017: 10:00 am Competition Phase Workout
4. Sunday, July 9th, 2017: 8:00 am Vagabond Summer Circuit Training Week 3
5. Sunday, July 9th, 2017: 9:00 am to 11:00 am Open Gym
6. Sunday, July 9th, 2017: 10:00 am Sweat Session
7. Sunday, July 9th, 2017: 9:00 am Vagabond Gymnastics Class. CLICK HERE FOR WORKOUT.

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*Gym Brief for the Week*
1. Vagabond Next Beginners Class on July 10th:
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 Annual Summer Party on Saturday, August 5th @ 3:00 pm to Whenever It Ends:
S A V E the D A T E for our annual summer BBQ and pool party at the Flynn’s on Saturday August 5th! We’ll have food, yard games, swimming and fun for the whole family! Come kick back, relax and enjoy our awesome group! Thanks to the Flynn’s for hosting again this year- renovationson their gorgeous house will be done just in time! If you’ve never stopped by the farm’s nursery, be sure to when they open on Mother’s Day- it’s amazing!! Save the date for now, Vagabonds!
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3. Vagabond Speciality Class: How to Get Better with Kettlebell Training Skill Session/Workout on Sunday, July 23rd at 9:00 am to 10:15 am. Cost is $20 for Class(Taught By Michelle T.(First Strong KB Instructor)
Try something new or fine-tune your existing skills. Find out why kettlebell training has been gaining in popularity for athletes of all disciples.
Kettlebell training is an excellent way to build strength while
simultaneously increasing cardiovascular fitness. The kettlebell swing is just the foundation for a wide variety of fun, explosive, muscle building movements. Incorporating kettlebells into your training regime helps to build core strength, muscle stability, coordination and flexibility. The focus on proper form and technique will carryover into your other athletic goals as well as your everyday life. Regardless of whether you are new to kettlebells or if you’d like to expand your skills, this class is for you. Come participate in a killer workout and learn to love the kettlebell!

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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3-5 Minutes of the following:
Coach Option Warm-Up
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Community Builder/Team Workout
Teams of Two Complete the following:
8 Rounds of the following as a team of two:
Run 400 Meters or Assault Bike 25/20 Calories(Airdyne 30/25 Calories)
21 Box Jumps or Step-Ups
21 Burpees or 30 Wall Balls or Goblet Squats
Each partner will complete each movement, so Partner 1 will complete 400 meter run, then partner 2 will complete 21 box jumps, then partner 1 will complete 21 burpees, and so on until 8 rounds is completed.
B. Fitness Phase
Community Builder/Team Workout
Teams of Two Complete the following:
8 Rounds of the following as a team of two:
Run 400 Meters or Assault Bike 25/20 Calories(Airdyne 30/25 Calories)
21 Box Jumps or Step-Ups
21 Burpees or 30 Wall Balls or Goblet Squats
Each partner will complete each movement, so Partner 1 will complete 400 meter run, then partner 2 will complete 21 box jumps, then partner 1 will complete 21 burpees, and so on until 8 rounds is completed.
C. Competition Phase
Dynamic Effort Upper Body + Sport CrossFit Conditioning
A. Stamina Warm-Up Conditioning of the following:
Every Minute on the Minute x 12 Minutes of the following:
Odd Minute: Run 200 Meters
Even Minute: Row 200 Meters
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Rest as needed
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B. Complete the following:
“Daniel”
50 Pull-Ups
400 Meter Run
21 Thrusters @ 95/65 lbs
800 Meter Run
21 Thrusters
400 Meter Run
50 Pull-Ups
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