"Thursday 10.6.2016 + Pat P Memorial Workout on October 15th @ 9:00 am + Vagabond Bring a Friend Day Every Thursday"

Vagabond Bring a Friend Day Every Thursday, Every Class for Free for Friends and Family.


Gym Brief for the Week
1. Vagabond Next Beginners Class on October 24th:
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.
2. First Annual Memorial Day Workout for Close Friend + CrossFitter, Patrick Padgett on Saturday, October 15th @ 9:00 am:
Vagabond will celebrate the life of close friend and CrossFitter, Patrick Padgett, as we celebrate a wonderful life and friendship that owner, Kevin O’Malley, had with his close friend. We will participate in the PR for Pat Workout, and will have scaled options for everyone taking part in the workout. We encourage all Vagabond Members to take part in this event, and if you wish, can donate $20 to a charity or foundation chosen by Patrick’s Family.
“So do me the honor of living your life like you really mean it. Go out and conquer your goals, do things that you’re a little scared of, make awesome memories that give you cool stories to tell, and love, love as much as possible, freely and genuinely. Love people, love activities, love scenes and ideas, and material things, and songs, and just love as much as you can. Enjoy your life you only get one, and value your time, you never know how much of it you really have.”
3. Vagabond Third Annual Trunk or Treat on Saturday, October 29th @ 12:00 pm
Come bring your children and family to the Annual Vagabond Halloween Trunk or Treat, as each Vagabond Child can dress up in their best Halloween Gear, and collect goodies from each Vagabond Parent.


I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
3-5 Minutes of the following:
Coach Option Warm-Up
2 Sets of the following:
30 Seconds of Airdyne/Row
Rest 10 Seconds
30 Seconds of Hollow Rocks or Hollow Holds
Rest 10 Seconds
30 Seconds of Goblet Squats
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Posterior Chain Bending + Short Conditioning
A. Traditional Deadlift, 2 reps x 4 sets @ 80%, rest 90 seconds between sets.
Last data for deadlift use traditional deadlift, August 15th, 2016
B. 3 Sets of the following:
3 Rounds of the following:
Row 150 Meters
9 Kettlebell Swings
6 Ball Slams
Rest 75 seconds after 3 rounds completed(1 Set=3 Rounds)
B. Fitness Phase
Walking Core+ PC/Upper Body Press/Core + Short Conditioning
A1. Single Arm Farmers Carry, 50 Meters Left Arm(To Corner) + 50 Meters Right Arm(Back to Ramp) x 3 sets, rest 15 seconds.
A2. Weighted Side Bridges, 25 seconds/each side x 3 sets, rest 30 seconds.
B. 3 Sets of the following:
3 Rounds of the following:
10/8 Assault Calories(14/10 Airdyne Calories)
9 Burpees
Rest 75 seconds after 3 rounds completed(1 Set=3 Rounds)
C. Competition Phase
Rest Day/Open Gym
A.1  Rest and recovery on Sunday
A.2  Z1 activity for 30-60 minutes – do something new
A.3  Recovery – mobility work (check out mobilitywod.com), PT work, band work.
A.4 Take some time to prepare your meals and training times for the week.
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