"Tuesday 3.29.2016 + Sign Up for your Mothers Day Breast Cancer Shirts"

Gym Brief for the Week

1. Vagabond Next Beginners Class on April 18th: 

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 Night-Out Celebration of End of Opens on Saturday, April 2nd

Join us for a night out to celebrate the completion of the CrossFit Open! We will also announce the winner of the check in contest! This is always a fun night out! RSVP! Come by the Blackthorne Publick House for drinks and a good time!

Vagabond Invite Page.

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3. Vagabond First Annual Mother’s Day Workout in Support of Breast Cancer on Sunday, May 8th

Please join us for the first annual Vagabond Mother’s Day benefit workout to support Susan G. Komen and the fight against breast cancer where their mission is: To save lives and end breast cancer forever by empowering others, ensuring quality care for all and investing in science to find the cures.

We’ve all been touched by this disease which does not discriminate. Our great friend and long-time Vagabond member, Robin Johnson Taylor, is a two-time breast cancer survivor. She is deeply involved with the Susan G. Komen 3 day walk and will walk 3 days/ 60 miles this year, with a crowd of incredible supporters and survivors, to end breast cancer.

This special workout will take place on Mother’s Day, Sunday May 8th at 9:00 AM. Friends and family are welcome to join in on the fun: wear pink (if you can), bring a $20 donation at the door, and let us know who you’re working out in memory or support of. Event T-shirt pre-sale will be available soon- be on the lookout.

Let’s do this as a community, in honor of our mothers, grandmothers, wives, sisters, daughters, aunts and friends and make a difference together.

Breast Cancer

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:
Run 100 Meters or Airdyne 20 Seconds
10 goblet squats
5 wall angels
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Single Leg/Upper Body Pull + Upper Body Pull/Core + Conditioning
A1. DB Walking Lunges @ 11×1, 8/each leg x 3 sets, rest 45 seconds between sets.
A2. DB Row, 8/each arm x 3 sets, rest 45 seconds between sets.
A3. DB External Rotations, 8/each arm x 3 sets, rest 45 seconds between sets.
A4. Side Bridges, 25 seconds/each side x 3 sets, rest 45 seconds between sets.
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B. 3 Rounds for time of the following:
Run 200 Meters
12 Box Jumps or Step-Ups
Run 200 Meters
12 Burpees
B. Fitness Phase
Single Leg/Upper Body Pull/Core + Conditioning
A1. DB Box Step-Ups, 8-10 reps/each leg x 3 sets, rest 45 seconds between sets.
A2. DB Farmers Walk, 60 Meters(Up and Back in Parking Lot) x 3 sets, rest 45 seconds between sets.
A3. Banded Face Pull Aparts, 25 reps x 3 sets, rest 45 seconds between sets.
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B. 3 Rounds for time of the following:
18/14 Calorie Assault Bike or 22/18 Calorie Airdyne
15 Hang Power Cleans @ 115/75 lbs, 95/65 lbs
18/14 Calorie Assault Bike or 22/18 Calorie Airdyne
15 Front Squats @ 115/75 lbs, 95/65 lbs
C. Competition Phase
I. Team Vagabond Regionals Prep Schedule
Gymnastics Prep Warm-Up + Short Aerobic Conditioning + Recovery Aerobic Conditioning
A. Gymnastics Prep Warm-Up:
3 Sets of the following:
A1. Handstand Walking, 40 Feet, rest 30 seconds between sets
A2. Muscle-Ups, 3-5 reps, rest 30 seconds between sets.
A3. Fast Rope Climbs, 2 reps, rest 60 seconds between sets.
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B. 21-15-9 of the following:
Row Calories
Power Snatches @ 95/65 lbs
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Rest 8 Minutes
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4 Rounds not for time of the following:
20/16 Calorie Asssault Bike
15 Wall Balls @ 25/26 lbs
10 Burpee Box Jumps @ 24/20 inches
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Rest 8 Minutes
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21-15-9 of the following:
Row Calories
Power Cleans @ 115/75 lbs
II. Competition Phase Prep Opens 2017 Schedule:
CrossFit Testers
21-15-9-6-3 of the following:
Power Snatches @ 75/45 lbs
Box Jumps
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Rest 10 Minutes
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21-15-9-6-3 of the following:
Power Cleans @ 95/65 lbs
Wall Balls
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