"Thursday 6.30.2016 + Bring a Friend Day + Schedule for the Weekend"

*Schedule for the Weekend + Fourth of July Workout*

1. Saturday, July 2nd, 2016: 9:00 am Lifestyle/Fitness Phase Class

2. Saturday, July 2nd, 2016: 10:00 am Competition Phase Class

3. Sunday, July 3rd, 2016: 9:00 am to 11:00 am Open Gym

4. Sunday, July 3rd, 2016: 9:00 am Vagabond Gymnastics Class

5. Monday, July 4th, 2016: 9:00 am Only Class-Come Get Sweaty!


Bring a Friend Day Every Thursday for All Classes!


Gym Brief for the Week

1. 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.


2. 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!



3. 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.

Coach K

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
3-5 Minutes of the following:
Coach Choice-Dynamic Warm-Up
2 Sets of the following:
30 Seconds of Airdyne/Row
Rest 10 Seconds
30 Seconds of Goblet Squats
Rest 10 Seconds
30 Seconds of Kettlebell Swings
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Single Leg/Core + Conditioning
A1. DB Split Squat, 8/each leg @ moderate weight x 3 sets, rest 45 seconds between sets.
A2. Deadbug Variation on Ground, 20 reps total(10/each leg) x 3 sets, rest 45 seconds between sets.
B. 5 Sets of the following:
8 Front Squats @ moderate weight
12 Burpees
8 Kettlebell Swings @ 53/35 lbs
12/10 Cal Row
Rest 1 Minute between Sets
B. Fitness Phase
Moving Core/Static Core + Conditioning
A1. DB Single Arm Farmer’s Walk, 50 Meters Left, rest 5 seconds, 50 Meters Right x 3 sets, rest 60 seconds between sets,
A2. Weighted Side Bridges, 30 seconds/each side x 3 sets, rest 60 seconds between sets.
B. 5 Sets of the following:
8 Hang Power Cleans @ Client Choice
12 Box Jumps
8 Hand Release Push-Ups or People Can Scale Up to Ring Dips x 8 reps
12/8 Cal Assault Bike
*Rest 1 minute between Sets*
Notes for Workout: People can scale down to Banded Push-Ups or Box Push-Ups, and Cal Assault Bike on Airdyne can be 15/12 Calorie Airdyne
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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