"Saturday 9.20.2017 + Schedule for the Holiday Weekend"

Schedule for the Weekend:
1. Saturday, September 2nd, 2017: 9:00 am Partner Workout Lifestyle + Fitness Phase
2. Saturday, September 2nd, 2017: Open Gym 9:00 am-11:30 am
3. Saturday, September 2nd, 2017: 10:00 am Competition Phase Workout
4. Sunday, September 3rd, 2017: 9:00 am to 11:00 am Open Gym
5. Sunday, September 3rd, 2017: 10:00 am Sweat Session
6. Monday, September 4th, 2017: 9:00 am Class Only
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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.
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4. Vagabond Internal Competition Night Out on Saturday, September 23rd @ 8:00 pm:
We will be having a night out after the Vagabond Internal Competition for all Vagabonds to celebrate the end of the Throwdown for the night. Come join us at Stoneforge in Easton anytime after 8 pm.

Vagabond Post Throwdown

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 led banded hamstring stretch
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Community Builder/Team Workout
Teams of Two Complete the following of:
25 Minute AMRAP of the following:
5 Wall Balls or Goblet Squats
5 DB Push Press
5 Burpees
100 Meter Run
Switch off every Round, keep going until 25 minutes is completed.
B. Fitness Phase
Community Builder/Team Workout
Teams of Two Complete the following of:
25 Minute AMRAP of the following:
5 Wall Balls or Goblet Squats
5 Power Snatches @ 95/65 lbs, 75/45 lbs
5 Burpees
100 Meter Run
Switch off every Round, keep going until 25 minutes is completed.
C. Competition Phase
Dynamic Effort Upper Body + Sport CrossFit Conditioning
A. Gymnastics Conditioning of:
6 Rope Climbs
rest 2-3 minutes
4 Rope Climbs
rest 2-3 minutes
2 Rope Climbs
Done
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B. Complete the following for time of:
21-15-9 of:
Deadlift @ 225/135 lbs
Handstand Push-Ups
Box Jumps Step Down
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Rest 10 Minutes
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C. Complete the following for time of:
21-15-9 of:
DB Push Press @ 35/25 lbs
DB Walking Lunges
Cal Assault Bike
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