*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.
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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.
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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
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3-5 Minutes of the following:
Coach Option Warm-Up
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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
Double Leg or Single Leg/Core/Posterior Development + Conditioning
A. Traditional Deadlift, 4 reps x 4 sets, rest 90 seconds between sets.
Use 70% of 1RM, you may use trap bar deadlift, or raise heights with plates on each side for mobility issues
B1. Standing Pallof Press, 8 reps/each way x 3 sets, rest 45 seconds.
B2. Single Leg Glute Bridge, 8 reps/each side x 3 sets, rest 45 seconds.

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C. 3 Rounds of the following:
20 Sit-Ups
20 Pull-Ups(Scale to Jumping Pull-Ups)
60 Single Unders(Scale up to Double Unders x 60 reps)
B. Fitness Phase
Bending Posterior + PC/Core + Conditioning
A. Front Squat, work to a heavy set of 3, not a max, just heavy, 80-85% of 1RM, 10 minute time limit.
1RM Data for Front Squat: September 26th, 2016 + November 28th, 2016 + April 17th, 2017
B1. Standing Pallof Press, 8 reps/each wayx 3 sets, rest 60 seconds
Remember feet under hips, push band or cable away with core, engage before pressing, and 1 second pause at hold position
B2. Single Leg Glute Bridge, 8 reps/each leg x 3 sets, rest 60 seconds.
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C. 3 Rounds of the following:
20 Sit-Ups
20 Pull-Ups(Scale to Jumping Pull-Ups)
60 Double Unders(Scale to Single Unders x 60 reps) or 20 Overhead Squats @ 75/45 lbs, 65/35 lbs-This is an option for people to try something different if you the mobility/stability to perform.
If you have some double unders, then try some within the workout, and mix in single unders, only way we can get better is by doing!
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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