"Saturday 9.9.2017 + Schedule for the Weekend"

Schedule for the Weekend:
1. Saturday, September 9th, 2017: 9:00 am Partner Workout Lifestyle + Fitness Phase
2. Saturday, September 9th, 2017: Open Gym 9:00 am-11:30 am
3. Saturday, September 9th, 2017: 10:00 am Competition Phase Workout
4. Sunday, September 10th, 2017: 9:00 am to 11:00 am Open Gym
5. Sunday, September 10th, 2017: 10:00 am Sweat Session
6. Sunday, September 10th, 2017: 8:00 am Vagabond Circuit Training Week 1
7. Sunday, September 10th, 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.
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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.

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:
1 Mile Accumulated Run(Switch off every 200 Meters)
You may sub in 1800 Meter Row(Switch off every 250 meters)
100 Burpees(Switch every 10 repetitions)
100 Wall Balls or Goblet Squats(Switch every 10 repetitions)
100 KBS(Switch off every 10 repetitions)
1 Mile Accumulated Run(Switch off every 200 Meters)
You may sub in 1800 Meter Row(Switch off every 250 meters)
B. Fitness Phase
Community Builder/Team Workout
Teams of Two Complete the following of:
1 Mile Accumulated Run(Switch off every 200 Meters)
You may sub in 1800 Meter Row(Switch off every 250 meters)
100 Burpees(Switch every 10 repetitions)
100 Wall Balls or Goblet Squats(Switch every 10 repetitions)
100 KBS(Switch off every 10 repetitions)
1 Mile Accumulated Run(Switch off every 200 Meters)
You may sub in 1800 Meter Row(Switch off every 250 meters)
C. Competition Phase
Dynamic Effort Upper Body + Sport CrossFit Conditioning
Complete the following of:
A. 50/40 Cal Row
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Rest 5 Minutes
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B. 5 Rounds of the following:
7 Squat Cleans @ 115/75 lbs
7 Lateral Burpees
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Rest 5 Minutes
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C. 50/40 Cal Row
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Rest 5 Minutes
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D. 5 Rounds of the following:
7 Squat Cleans @ 115/75 lbs
7 Lateral Burpees
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