"Thursday 6.23.2016 + Next Vagabond Beginners Class: July 11th"

Gym Brief for the Week

1. Vagabond Youth Summer Classes

Vagabond Summer Youth Class Sign-Ups. See or email Heather Dunlap at [email protected] for more information for sign up and details.

Summer Vagabond Youth Class
Ages 11 and up (unless you contact a coach)

When:
Wednesdays and Fridays at 10:05- 11:00

Dates:
Friday June 24th- August 12.
**There will be NO class on Friday July 29th

14 classes over 7 weeks

Cost:
Vagabond Members $175.00
Non Member $200.00

2. Vagabond Next Beginners Class on July 11th:
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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3. Vagabond CrossFit Third Annual Internal Competition on Saturday, August 13th. Sign up will be released soon.

The third annual Vagabond Internal Competition will be taking place on Saturday, August 13th. The registration link and information is released and ready to go. There will be scaled and rx divisions, and there will be standards for each one. All Vagabonds can take part in this, no matter what level you are at during this point. Looking to have fun and have something to train for this summer, then this is the way to go!

SIGN UP HERE.

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4. Vagabond Annual Summer Party on Saturday, July 23rd @ Flynn Farm, start time 3:00 pm

This will be Vagabond’s Fourth Annual Summer Party. Our host will be the Flynn’s, and will be a Pool Party at their 30 acre Farm. Great Scenery, Great Farm, and Great Time.

All Vagabonds are encouraged to join, and kids are welcomed in the afternoon hours for a great time.

July Beginners

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 Dynamic Warm-Up
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3-4 Minutes of the following:
Row 100 Meters or Airdyne 20 Seconds
10 goblet squats
5 wall angels
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Skill Review + Long Conditioning
A. Kettlebell Swings Prep Review- Take from the ground, kettlebell deadlifts, and then proper hip hinge motion of the kettlebell swing, to the Russian kettlebell swing to the American kettlebell swing
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B. Conditioning Tester-Long Duration
5 Rounds for time of the following:
Row 300 Meters
15 Kettlebell Swings
15 Box Jumps
Compare to March 17th, 2015 + January 2015
B. Fitness Phase
A. Kettlebell Swings Prep Review- Take from the ground, kettlebell deadlifts, and then proper hip hinge motion of the kettlebell swing, to the Russian kettlebell swing to the American kettlebell swing
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B. Conditioning Tester-Long Duration
5 Rounds for time of the following:
15 Wall Balls
15 Kettlebell Swings @ 53/35 lbs
15 Burpees
Compare to January 15th, 2015 + March 17th, 2015
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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