"Saturday 7.9.2016 + Schedule for the Weekend"

*Schedule for the Weekend*

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

2. Saturday, July 9th, 2016: 10:00 am Competition Phase Class

3. Sunday, July 10th, 2016: 9:00 am to 11:00 am Open Gym

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Bring a Friend Day Every Thursday for All Classes!

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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.

Nikki Jac

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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3-5 minutes of dynamic work
Coach Option
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
21 Box Jumps or Step-Ups
21 Burpees or 30 Wall Balls
Each Partner will complete a movement and then move on.
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
21 Box Jumps or Step-Ups
21 Burpees or 30 Wall Balls
Each Partner will complete a movement and move on.
C. Competition Phase
Upper Body Pull or Push Skill Work + Conditioning
A. Pause Push Jerk, 2 reps x 10 sets @ 60%, pause 2 seconds in dip position.
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B. Conditioning of the following:
Teams of Two Complete the following:
10 Rounds of the following:
60 Double Unders
20 Wall Balls @ 20/14 lbs
200 Meter Run
16 Kettlebell Swings @ 53/35 lbs
12 Burpee Box Jumps @ 24/20 inches
8 Hang Power Cleans @ 135/95 lbs
*Each Partner will go thru a Round, before switching off, so Partner 1 will do Round 1, and then Partner 2 will do Round 2, and continue this fashion until 10 rounds is complete.
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