"Thursday 8.18.2016 + Bring a Friend Day Thursday"

Bring a Friend Day Every Thursday for Friends, Family, etc..


Gym Brief for the Week

1. TRX Class Offered Starting on Sunday, September 11th @ 8:00 am for 6 Week Class Every Sunday

TRX Suspension Training – This 6 week, 55 minute long class consists of body weight exercises that develop strength, balance, flexibility and core strength simultaneously along with improving your metabolic conditioning. The suspension training straps help even the newest member to exercise gain strength and core stability. Every exercise can be as challenging as the user makes it. Just alter your angle to the anchor to use more or less of your body weight. This full body workout will leave you impressed with how little equipment you need in order to get an intense workout. TRX small group classes are limited to 6 participants.

2. Vagabond Next Beginners Class on August 22nd:

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.


3. SugarWOD released at Vagabond as new tracking system for data and workouts

At Vagabond, we emphasize a supportive community, measuring progress, and celebrating success all of which starts with a supportive coach to athlete relationship. We believe our commitment to these values has helped us create a world-class environment for our athletes.

To support these values, we chose the SugarWOD workout app. It’s a fun, social way to track your WODs and from day one you get to enjoy the unique community at Vagabond. You can download the app from your APP Store, and it is free to use, Vagabond will pick up the monthly costs, so people can enjoy tracking their workouts, data, and how they are feeling on a given day. Pretty cool stuff, and excited to have to offer to Vagabonds to download and track data the easy way.

You can also find it on the Vagabond webpage on the right hand side in a Black Font that says, “WORKOUTS”, and see how yourself and others are doing on a daily basis.

The Workout will be directly sent to your phone as well, when you download the app, you can use your email or Facebook account, and every night at 8 pm, you will get an update to your phone for the workout for the following day!

Download the APP now and get to tracking, and join the Vagabond CrossFit Community(BOX) as they call it.



I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
3-5 Minutes of the following:
Coach Choice
3 Sets of the following:
20 Seconds of Burpees
Rest 10 Seconds
20 Seconds of Airdyne/Row
Rest 10 Seconds
20 Seconds of Goblet Squats
Rest 10 Seconds
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Walking Core/Upper Body Pull/Core + Conditioning
A. KB Lateral Squats @ Moderate Weight, 10 reps/each side x 3 sets, rest 45 seconds between sets.
B1. DB Box Step-Ups, 12/each leg x 3 sets, rest 45 seconds between sets.
B2. Ring Rows Weighted or Elevated(Client Option), 10-12 reps x 3 sets, rest 45 seconds between sets.
People can scale to regular ring rows @ same rep scheme
C. “Vagabond Gone Bad”
3 Sets of the following:
90 Seconds @ Assault/Airdyne
45 Seconds @ Goblet Squats
45 Seconds @ Kettlebell Swings
90 Seconds @ Shuttle Sprint(Set-Up Cones 20 Meters and perform 20 meter shuttle run)
Rest 1 Minute between sets
*Input Total reps into SUGARWOD*
B. Fitness Phase
Upper Body Press + Upper Body Press/Upper Body Row + Conditioning
A. Close Grip Bench Press, build to a 1 Rep Max or Heavy Single for the Day, 12 minute time limit.
B1. DB Seated Press on Ground, 15 reps total x 3 sets, rest 45 seconds between sets.
B2. DB Row Tripod, 10 reps/moderate each side x 3 sets, rest 45 seconds between sets.
C. “Vagabond Gone Bad”
3 Sets of the following:
90 Seconds @ Shuttle Sprint(Set-Up Cones 20 meters and perform 20 meter shuttle run)
45 Seconds @ Wall Balls
45 Seconds @ Hang Power Snatch @ 65/45 lbs
90 Seconds @ Row
Rest 1 Minute between sets
*Input Total reps into SUGARWOD*
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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