" Thursday 7.7.2016 + Bring a Friend Day + Vagabond of the Month for June: Mark Worster"

Vagabond of the Month for June: Mark Worster. CLICK HERE FOR FULL BIO

“Everybody says it – it’s the people. We are a family and support each other both in the gym and out of the gym. I look forward to my workouts but it’s seeing my Vagabond family that really makes it worthwhile. That and the programming – Kevin’s programming is second to none. I tell everyone it’s the best I’ve ever worked with and I mean that!”

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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.

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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.

Mark Worster

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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3-5 minutes of dynamic work
Coach Option
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3-5 Minutes of the following:
Banded Hamstring Stretch x 2 minutes/each side
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Single Leg/Core + Conditioning
A. Group Class Review of the following:
Turkish Get-Ups, review + show the proper form for a Turkish Get-Up. People can use no weight, light object, or kettlebell for review period.
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B. Conditioning Tester of the following:
For Time of the following:
Row 500 Meters
20 Burpees
Run 200 Meters
20 Sit-Ups
Row 500 Meters
20 Burpees
Run 200 Meters
20 Sit-Ups
Row 500 Meters
20 Burpees
Run 200 Meters
B. Fitness Phase
Moving Core/Static Core + Conditioning
A. Group Class Review of the following:
Turkish Get-Ups, review + show the proper form for a Turkish Get-Up. People can use no weight, light object, or kettlebell for review period.
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B. Conditioning Tester of the following:
5 Rounds of the following:
21 Kettlebell Swings @ 53/35 lbs
400 Meter Run or 400 Meter Row
9 Pull-Ups or Jumping Pull-Ups
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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