"Tuesday 5.31.2016"

Gym Brief for the Week

1. Vagabond Next Beginners Class on June 6th:
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 will be released the first week of June. There will be scaled and rx divisions, and there will be standards for each one.


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.


I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
3-5 minutes of coach option
2 Sets of the following of Coach Run Warm-Up:
20 Seconds of Burpees
Rest 15 Seconds
30 Seconds of Coach Option
Rest 15 Seconds
40 Seconds of Plank Holds
Rest 15 Seconds
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Walking Core/Upper Body Pull + Upper Body Pull/Core + Conditioning
A1. Double Arm KB Farmer’s Walk x 60 Meters(To the Grass and Back)x 3 sets, rest 60 seconds between sets.
A2. DB Bent Over Row, 8/each arm x 3 sets, rest 60 seconds between sets.
A3. Anchored Abmat Sit-Ups, 20 reps x 3 sets, rest 60 seconds between sets.
B. AMRAP 15 Minutes of the following:
10 Box Jumps or Step-Ups
10 Burpees
10 Cal Row
B. Fitness Phase
Walking Core/Core Static + Conditioning
A1. DB Crossover Box Step-Ups, 10/each leg x 3 sets, rest 45 seconds between sets.
A2. Strict Supinated Pull-Ups Cluster, 1.1.1 x 3 sets, rest 45 seconds between sets.
A3. DB Zotman Curls, 10-12 reps x 3 sets, rest 45 seconds between sets.
B. AMRAP 15 Minutes of the following:
10 Hang Power Cleans @ 115/75, 95/65 lbs
10 Bar Facing Burpees
20 Calorie Airdyne or 15 Calorie Assault
C. Competition Phase
Conditioning + Midline Conditioning + Stamina Builder Skill Work
A. Conditioning Barbell:
5 Sets of the following:
10 Power Cleans @ 135/95 lbs Unbroken is the goal, rest 60-90 seconds between sets.
Rest 8 Minutes
B. AMRAP 12 Minutes of the following:
15 Wall Balls @ 20/14 lbs
12 Cal Row
9 Toes to Bar
Rest 8 Minutes
C. AMRAP 6 Minutes of the following:
Power Snatch @ 115/75 lbs
Ring Muscle-Ups
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