Vagabond Schedule for the Weekend
1. Saturday, August 20th, 2016: Vagabond Lifestyle/Fitness Phase Class @ 9:00 am
2. Saturday, August 20th, 2016: Vagabond Competition Phase Class @ 10:00 am.
3. Sunday, August 21st, 2016: 8:00 am Vagabond Circuit Training Class Week 6
4. Sunday, August 21st, 2016: 9:00 am to 11:00 am Open Gym
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Gym Brief for the Week
1. TRX Class Offered Starting on Sunday, September 11th @ 8:00 am for 6 Week Class Every Sunday
TRX Suspension Training – This 6 week, 55 minute long class consists of body weight exercises that develop strength, balance, flexibility and core strength simultaneously along with improving your metabolic conditioning. The suspension training straps help even the newest member to exercise gain strength and core stability. Every exercise can be as challenging as the user makes it. Just alter your angle to the anchor to use more or less of your body weight. This full body workout will leave you impressed with how little equipment you need in order to get an intense workout. TRX small group classes are limited to 6 participants.
2. Vagabond Next Beginners Class on August 22nd:
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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3. 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.
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
Community Builder/Team Workout
Complete the following as a team of two:
12 Rounds for time of the following:
15 Burpees
15/12 Cal Row or 12/9 Cal Assault Bike
Switch after each round, so must collect 6 rounds each to be done
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Right into next workout:
“Team Relay”
AMRAP 10 Minutes of the following;
Perform 200 Meter Relay Sprints
(Rowing will be an option for sub)
B. Fitness Phase
Community Builder/Team Workout
Complete the following as a team of two:
12 Rounds for time of the following:
15 Burpees
15/12 Cal Row or 12/9 Cal Assault Bike
Switch after each round, so must collect 6 rounds each to be done
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Right into next workout:
“Team Relay”
AMRAP 10 Minutes of the following;
Perform 200 Meter Relay Sprints
(Rowing will be an option for sub)
C. Competition Phase
Upper Body Pull or Push Skill Work + Conditioning
1) Bench Press (medium grip): 5@65%, 5@75%, 5+@85%. Rest 2:00
Then 5 x 5 @70%, every 90s.
2a) BB Rows: Accumulate 75 Reps. Light weight repetitions.
2b) DB Floor Press: Accumulate 75 Reps. Light weight repetitions.
Rest as needed.
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3) Teams of Two Complete the following:
AMRAP 30 Minutes of the following:
10 Thrusters @ 95/65 lbs
2 Rope Climbs
10 Burpees
While one person is working on the movements, the other person is running a 400 meter run, this is a cont. workout, just keep moving. How many rounds can you and your partner accumulate during this time?
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