"Saturday 8.19.2017 + Schedule for the Weekend"

Schedule for the Weekend:
1. Saturday, August 19th, 2017: 9:00 am Partner Workout Lifestyle + Fitness Phase
2. Saturday, August 19th, 2017: Open Gym 9:00 am-11:30 am
3. Saturday, August 19th, 2017: 10:00 am Competition Phase Workout
4. Sunday, August 20th, 2017: 9:00 am to 11:00 am Open Gym
5. Sunday, August 20th, 2017: 10:00 am Sweat Session
6. Sunday, August 20th, 2017: 10:00 am Vagabond Powerlifting Class. CLICK HERE FOR WORKOUT.

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*Gym Brief for the Week*
1. Vagabond Next Beginners Class on September 11th, 2017
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 Circuit Training Class Starts on Sunday, September 10th @ 8:00 am:
We will be offering our popular Circuit Training Class for the Fall Session. This is a dynamic, variant program that instills mostly bodyweight movements at moderate intensity over long periods. If you are someone who likes to sweat, have fun, and try something different, then this is the class for you. Cost is only $80 for the 6 week long class that meets every Sunday at 8:00 am.

3. Vagabond Internal Competition Throwdown on Saturday, September 23rd
SAVE the DATE for the annual member THROWDOWN! This year we are holding this members-only competition at Vagabond from 9AM-3PM on Sept. 23rd- registration will be open soon! This is always a great day at Vagabond and is open to all fitness levels in Lifestyle and Fitness Phases (sorry, Comp group!). If you’re thinking of a great challenge or pushing yourself in a new way, think about signing up! We’ll also need lots of judges! Any questions, please ask any coach and be on the lookout for the sign up soon! Cost to compete is $25 and includes a custom t-shirt from Forever Fierce-Judges get free t-shirts! This is a great community builder and a great way to spend a Saturday with your friends and fellow members of the gym. One male and one female from both Lifestyle and Fitness will be crowned winner at the end of the day!
The Challenge will test familiar movements and energy systems that we train on a consistent basis at the group classes- All are encouraged to participate in this fun day! Here’s Some General Standards for the Vagabond Internal Competition- official workouts to be announced soon!
CLICK HERE TO REGISTER.

Stacie

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 Dynamic Warm-Up
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Community Builder/Team Workout
Teams of Two Complete the following of:
27-21-18-15-12-9-6-3 of:
Kettlebell Swings
Burpees
After 27 burpees and KBS is completed, then both will run together and alternate between 400 and 200 meter runs or 500 meter row or 250 meter row, so partner 1 will do 27 KBS, then partner 2 will do 27 KBS and then both will do 27 burpees, and then they will run 400 meters together, then partner 1 will do 21 KBS, and partner 2 will do 21 KBS, and then 21 burpees and 21 burpees and then will run 400 meters together, and keep this going until you finish 3 reps and run
B. Fitness Phase
Community Builder/Team Workout
Teams of Two Complete the following of:
27-21-18-15-12-9-6-3 of:
Kettlebell Swings
Burpees
After 27 burpees and KBS is completed, then both will run together and alternate between 400 and 200 meter runs or 500 meter row or 250 meter row, so partner 1 will do 27 KBS, then partner 2 will do 27 KBS and then both will do 27 burpees, and then they will run 400 meters together, then partner 1 will do 21 KBS, and partner 2 will do 21 KBS, and then 21 burpees and 21 burpees and then will run 400 meters together, and keep this going until you finish 3 reps and run
C. Competition Phase
Dynamic Effort Upper Body + Sport CrossFit Conditioning
A. Stamina Warm-Up Conditioning of the following:
Run Portions of the following:
1000 Meter Row-Rest 1:1
750 Meter Row- Rest 1:1
500 Meter Row- Rest 1:1
250 Meter Row-Rest 1:1
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Rest as needed
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Complete this @ moderate, sustainable effort of the following:
12 Sets of the [email protected] High Aerobic Effort:
30 Seconds of Assault/Airdyne or 10 Meter Shuttle Run @ 80%
30 Seconds of Rest
30 Seconds of Hang Power Cleans @ 115/75 lbs
30 Seconds of Rest
30 Seconds of Burpees
30 Seconds of Rest
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