Schedule for the Weekend:
1. Saturday, August 26th, 2017: 9:00 am Partner Workout Lifestyle + Fitness Phase
2. Saturday, August 26th, 2017: Open Gym 9:00 am-11:30 am
3. Saturday, August 26th, 2017: 10:00 am Competition Phase Workout
4. Sunday, August 27th, 2017: 9:00 am to 11:00 am Open Gym
5. Sunday, August 27th, 2017: 10:00 am Sweat Session
6. Sunday, August 27th, 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 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.
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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.

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 dynamic prep movement:
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Community Builder/Team Workout
Teams of Two Complete the following of:
800 Meter Team Style Run Total
People can row 850 meters instead for a sub
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10 Rounds of the following:
4 DB Push Press
6 Kettlebell Swings
8 Burpees
10 Wall Balls
Switch off every round, until all 10 rounds are completed, 5 rounds each
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800 Meter Team Style Run Total
People can row 850 meters instead for a sub
B. Fitness Phase
Community Builder/Team Workout
Teams of Two Complete the following of:
800 Meter Team Style Run Total
People can row 850 meters instead for a sub
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10 Rounds of the following:
4 Power Cleans
6 Toes to Bar or Knee Raises or Sit-Ups(8 reps)
8 Burpees
10 Wall Balls
Switch off every round, until all 10 rounds are completed, 5 rounds each
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800 Meter Team Style Run Total
People can row 850 meters instead for a sub
C. Competition Phase
Dynamic Effort Upper Body + Sport CrossFit Conditioning
Complete the following of:
5 Sets of the following:
10 Shoulder to Overhead @ 115/75 lbs
150 Meter Row
50 Double Unders(100 Single Unders)
150 Meter Row
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Rest 10 Minutes
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5 Sets of the following:
10 Deadlifts @ 155/105 lbs
15 Cal Assault Bike
50 Double Unders(100 Single Unders)
15 Cal Assault Bike
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