"Saturday Workout + Vagabond Summer Party + Reebok Master's Competition"(6.29.2013)

*Schedule for Saturday, June 29th, 2013*

1. 9:00 am Group Class Time

*Reebok Northeast Master’s Competition*

John Dunlap, coach and friend of Vagabond CrossFit, will be competing all weekend at the Northeast Master’s Competition at Reebok CrossFit One in Canton, Massachusetts. John is one of the top male athletes in the Northeast Area, and will be putting in some hard work all weekend at this Master’s Competition. If you want to come support Coach John in his effort this weekend, we strongly encourage you do so at some point during the weekend. The directions to the location are HERE.

The time of the Competition will be from 10:00 am to 4:00 pm

*Vagabond Annual Summer Party on Saturday, June 29th @ 2:00 pm*

The Vagabond Annual Summer Party is upon us and our host will be Sean and Jessi Flynn who own Flynn’s Farm in Easton, Massachusetts. The party will begin at 2:00 pm, and will end when the last person leaves. This will be a family event party, and children are welcome to come and enjoy the swimming in the pool. This is a great location and located on a 30 acre farm in the scenic area of Easton. The party will begin @ 2:00 pm, and will be held at 492 Bay Road in Easton. All are invited and encouraged to attend to enjoy a great afternoon.

I. Dynamic and Mobility Prep Warm-Up:
Coaches Option x 7 to Minutes
+
Review of Phases Workout
II. Phases Strength and Conditioning:
A. Lifestyle Phase:
CrossFit Tester/Team Workout
10 Rounds of the following:
Run 400 Meters or Row 500 Meters
15 Wall Balls
One Team Member will complete 400 Meter Run, while the other partner rests, and then after Team Member One finished the 400 Meter Run, Team Member Two will complete 15 Wall Balls. You will rotate between the movements until you and your partner finish ten rounds total combined. You will continue this fashion until all 10 rounds are completed as a team
B. Fitness Phase:
CrossFit Tester/Team Workout
10 Rounds of the following:
Run 400 Meters or Row 500 Meters
15 Front Squats @ 95/65
One Team Member will complete 400 Meter Run, while the other partner rests, and then after Team Member One finished the 400 Meter Run, Team Member Two will complete 15 Front Squats. You will rotate between the movements until you and your partner finish ten rounds total combined. You will continue this fashion until all 10 rounds are completed as a team
C. Competition Phase:
Low Volume + High Volume + Low Volume Aerobic Sessions
2000 Meter Row @ 75% effort
+
rest 5 minutes
+
15 Minute AMRAP of the following:
Run 200 Meters
7 Thrusters @ 95/65 lbs
5 Burpees
+
rest 5 minutes
+
2000 Meter Row @ 75% effort
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