"Thursday 4.27.2017 + Vagabond Bring a Friend Every Thursday"

*Gym Brief for the Week*
1. Vagabond Next Beginners Class on May 15th:
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. Vagabond Second Annual Mother’s Day Workout on Sunday, May 14th @ 9:00 am
Please join us for the 2nd annual Vagabond Mother’s Day benefit workout for the fight against breast cancer! We’ve all been touched by this disease which does not discriminate. Our great friend and long-time Vagabond member, Robin Johnson Taylor, is a two-time breast cancer survivor and will walk 3 days/ 60 miles this year to end breast cancer.
This special workout will take place on Mother’s Day, Sunday May 14th at 9:00 AM. Friends and family are welcome to join in on the fun: wear pink (if you can), bring a $20 donation at the door, and let us know who you’re working out in memory or support of. Event T-shirt pre-sale will be available soon- be on the lookout.
Let’s do this as a community, in honor of our mothers, grandmothers, wives, sisters, daughters, aunts and friends and make a difference together.
3. Vagabond CrossFit Performs “Murph” on Monday, May 29th @ 9:00 am
We will be taking part in our Third Annual Memorial Day Workout called ” Murph”. This workout is consider one of the first Hero Workouts in CrossFit, and it is a great way to honor those who have made the ultimate sacrifice to protect us and serve us during their time in the military. Click HERE to learn more information.


I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
3-5 minutes of dynamic work
Coach Option
3-5 Minutes of the following:
Run 100 Meters
5 burpees
20 second plank hold RKC-push away from ground on elbows
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Double Leg or Single Leg/Core/Posterior Development + Conditioning
A. High Bar Back Squat, 2 reps x 5 sets @ 85-90%, rest 90 seconds between sets.
Last time tested for 1RM was August 15th, 2016 + March 9th, 2017
B1. Half Kneeling Pallof Press, 10 reps/each way x 2 sets, rest 45 seconds.
B2. Back Extensions, 10-12 reps x 2 sets, rest 45 seconds.
Scaling Options:
Beginner: Sorensen Hold, total 30-45 seconds each time
Intermediate: As prescrived above
Advanced: As prescribed above
C. 3 Rounds for time of the following:
50 Single Unders(40 Double Unders)
12 DB Strict Press @ moderate weight
9 Goblet Squats(Wall Balls to scale up)
200 Meter Run
B. Fitness Phase
Bending Posterior + PC/Core + Conditioning
A. High Bar Back Squat, work to a heavy set of 3, not a max, just heavy, 80-90% of 1RM, 10 minute time limit.
B1. Heavy Double Arm Farmer’s Walk x 100 meters x 2 sets, rest 45 seconds between sets.
Corner of Parking lot, up and back
B2. Weighted Sit-Ups, 20 reps @ 1 second pause @ top x 2 sets, rest 45 seconds between sets.
C. 3 Rounds for time of the following:
200 Meter Run
12 Pull-Ups(Scale to Jumping Pull-Ups)
10 DB Snatch(5/each arm)
200 Meter Row
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.
Post Comments to Group Page.