"Tuesday 6.14.2016 + Next Vagabond Circuit Training Class: July 17th"

Vagabond Circuit Training Class Summer Session Starts on Sunday, July 17th @ 8:00 am. See Kevin for more details and sign up information.


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.


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!



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.

July Circuit Training

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
3-5 Minutes of the following:
Coach Choice-Dynamic Warm-Up
2 Sets of the following:
30 Seconds of Indian Push-Ups
Rest 10 Seconds
30 Seconds of Goblet Squats
Rest 10 Seconds
30 Seconds of Jump Rope–Single Unders or Double Unders
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Walking Core/Upper Body Pull + Upper Body Pull/Core + Conditioning
A1. DB Walking Lunges Single Arm, 8/right arm + 8/left arm x 3 sets, rest 45 seconds between sets.
A2. DB Row, 8/each arm x 3 sets, rest 45 seconds between sets.
A3. Banded Pull Aparts, 25 reps x 3 sets, rest 45 seconds between sets.
B. AMRAP 15 Minutes of the following:
15/12 Calorie Assault or 20/15 Calorie Airdyne
15 Wall Balls or Goblet Squats(Scaled Option)
15 Sit-Ups
B. Fitness Phase
Walking Core/Core Static + Conditioning
A1. DB Single Arm KB Front Carry, 60 meters total, Up with Left Arm to grass, Back with Right Arm x 3 sets, rest 45 seconds between sets.
A2. Strict Weighted Pronated Pull-Up Cluster, 1.1.1 x 3 sets, rest 45 seconds between sets.
A3. Side Bridges, 25 seconds.each way x 3 sets, rest 45 seconds between sets.
B. AMRAP 15 Minutes of the following:
15/12 Cal Row
15 Kettlbell Swings
15 Box Jumps or Step-Ups
C. Competition Phase
Conditioning + Midline Conditioning + Stamina Builder Skill Work
A. Conditioning Barbell:
Power Snatch of the following:
21 reps @ 95/75 lbs lbs, rest 45 seconds, 15 reps @ 115/75 lbs lbs, rest 60 seconds, 9 reps @ 135/95 lbs, rest 75 seconds, 6 reps @ 145/110 lbs, rest 90 seconds, 3 reps @ 155/120 lbs
B. Midline Conditioning:
Every Minute on the Minute x 12 Minutes of the following:
Odd Minute: 15/12 Calorie Row
Even Minute: 12 Box Jump Overs @ 24/20 inches
C. Stamina Builder Mono:
5 Sets of the following:
15/12 Calorie Assault Bike
1 Legless Rope Climb
15 Toes to Bar
Rest 90 seconds between sets
If Legless is too much for this workout, perform 2 regular rope climbs or climb the highest you can with legless safely
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