"Saturday 8.6.2016 + Schedule for the Weekend"

August 5, 2016
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| Blog, Competition Phase, Fitness Phase, Lifestyle Phase

Vagabond Schedule for the Weekend

1. Saturday, August 6th, 2016: 9:00 am Lifestyle/Fitness Phase Class

2. Saturday, August 6th, 2016: 10:00 am Competition Phase Class

3. Sunday, August 7th, 2016: 8:00 am Vagabond Circuit Training Class Week 4

4. Sunday, August 7th, 2016: 9:00 am Vagabond Gymnastics Class

5. Sunday, August 7th, 2016: 9:00 am to 11:00 am Open Gym

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Gym Brief for the Week

1. Vagabond Next Beginners Class on August 22nd + Vagabond Referral Program:

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.

Those who refer are current Vagabond Members, if you refer someone to our next Beginners Class, and they sign up for group classes, then you will earn yourself a free month membership the following month!

Win Win for all involved!

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2. 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.
SUGARWOD WEBPAGE.

3. 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.

Jess R

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:
150 Kettlebell Swings
75 Box Jumps
150 Burpees
75 Push Press
150 Cal Row
While one partner is working, the other partner is running a 200 meter run, while the other partner completes as many repetitions as possible while they are gone.
B. Fitness Phase
Community Builder/Team Workout
Teams of Two Complete the following:
150 Kettlebell Swings
75 Box Jumps
150 Burpees
75 Push Press
150 Cal Row or 150 Cal Assault Bike
While one partner is working, the other partner is running a 200 meter run, while the other partner completes as many repetitions as possible while they are gone.
C. Competition Phase
Upper Body Pull or Push Skill Work + Conditioning
Option For People who do not want to do conditioning this day
A. Warm-Up with the following:
1) 1 Push Press + 1 Jerk @55% of Jerk + minibands, every 60s.
2) Bench Press: 9 x 3 @50% + minibands. Light and Explosive. Change grip every 3 sets. Every 60s.
3) Pendlay Rows: 30 Reps, AHAP. Rest 90s.
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Option for those looking to just do conditioning for the day
Teams of Two Complete the following:
200 Kettlebell Swings
100 Box Jumps
150 Burpees
100 Pull-Ups Chest to Bar
200 Cal Row
While one partner is working, the other partner is running a 200 meter run, while the other partner completes as many repetitions as possible while they are gone.
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