"Thursday 7.14.2016 + Bring a Friend Day Every Thursday"

Vagabond Bring a Friend Day Every Thursday!

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Gym Brief for the Week

1. Vagabond Next Beginners Class on August 1st + Vagabond Referral Program:

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.

Those who refer are current Vagabond Members, if you refer someone to our next Beginners Class, and they sign up for group classes, then you will earn yourself a free month membership the following month!

Win Win for all involved!

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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!

SIGN UP HERE.

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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.

KKK

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 option
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Coach Run Warm-Up:
2 Sets of the following:
20 Seconds Airdyne/Row
Rest 10 Seconds
20 Seconds of Goblet Squats
Rest 10 Seconds
20 Seconds of Plank Holds
Rest 10 Seconds
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Single Leg/Core + Conditioning
A. Goblet Squat Rack Position Box Step-Ups, 10.each leg x 3 sets, rest 60 seconds between sets.
B1. DB Row, 10/each arm x 3 sets, rest 45 seconds between sets.
B2. Stability Ball Roll-Out or Ab Wheel Roll-Out, 10-12 reps x 3 sets, rest 45 seconds between sets.
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C. Complete the following @ Moderate/Sustainable Effort of the following:
AMRAP 7 Minutes of the following:
6 Hanging Knee Raises
6 Burpees
100 Meter Run
Rest 3 Minutes
AMRAP 7 Minutes of the following:
14 Unweighted Walking Lunges(7/each side)
6 Burpees
100 Meter Run
Rest 3 Minutes
AMRAP 5 Minutes of the following:
Row 150 Meters
12 Goblet Squats
B. Fitness Phase
Upper Body Press + Upper Body Press Assistance/Upper Body Row + Conditioning
A. Push Press, work to a heavy set of 2, 10 minute time limit.
B1. Banded Push-Downs, 20 reps x 3 sets, rest 45 seconds between sets.
B2. DB Seated Press on Ground, 12-15 reps x 3 sets, rest 45 seconds between sets.
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C. Complete the following @ Moderate/Sustainable Effort of the following:
AMRAP 7 Minutes of the following:
6 Toes to Bar or Hanging Knee Raises
6 Burpees
100 Meter Run
Rest 3 Minutes
AMRAP 7 Minutes of the following:
10 Wall Balls
100 Meter Run
Rest 3 Minutes
AMRAP 5 Minutes of the following:
Run 100 Meters
8 Box Jumps @ 24/20 inches
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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