"Tuesday 6.21.2016"

Gym Brief for the Week

1. Vagabond Youth Summer Classes

Vagabond Summer Youth Class Sign-Ups. See or email Heather Dunlap at [email protected] for more information for sign up and details.

Summer Vagabond Youth Class
Ages 11 and up (unless you contact a coach)

Wednesdays and Fridays at 10:05- 11:00

Friday June 24th- August 12.
**There will be NO class on Friday July 29th

14 classes over 7 weeks

Vagabond Members $175.00
Non Member $200.00

2. 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.


3. 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!



4. 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.

TP 3

I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
3-5 minutes of Group Led Warm-Up:
Banded Hamstring Stretch x 90 seconds.each side
3-5 Minutes of the following:
Airdyne 20 Seconds
Goblet Squats x 5 reps
Wall Angels x 5 reps
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Walking Core/Upper Body Pull + Upper Body Pull/Core + Conditioning
A1. DB Good Mornings, 12-15 reps x 3 sets, rest 45 seconds between sets.
People can scale up to Barbell Good Mornings, 8 reps x 3 sets
A2. Ring Rows, 10-12 reps x 3 sets, rest 45 seconds between sets.
People can scale up to Strict Pull-Ups, 6-8 reps x 3 sets
A3. DB Cuban Press, 12-15 reps x 3 sets, rest 45 seconds between sets.
B. 3 Sets of the following:
45 Second Airdyne/Assault
25 Sit-Ups
45 Second Airdyne/Assault
15 Burpees
Rest 3 Minutes between sets
B. Fitness Phase
Walking Core/Core Static + Conditioning
A1. Thrusters, 4-5 reps x 3 sets, rest 60 seconds between sets.
Go up in weight every set
A2. DB Row Tripod, 8/each arm x 3 sets, rest 60 seconds between sets.
A3. Ball Slams, 15 reps x 3 sets, rest 90 seconds between sets.
B. 3 Sets of the following:
60 Meter Sled Push(Up and Back to Grass) Unweighted
15 Box Jumps
60 Meter Sled Push Unweighted
15 Burpees
Rest 3 Minutes between sets
C. Competition Phase
Conditioning + Midline Conditioning + Stamina Builder Skill Work
A. Barbell Conditioning of the following:
1 Clean and Jerk, 75%, every minute on the minute x 10 minutes.
B. Straight Conditioning: Teams of Two(Courtesy of Ben B)
AMRAP 18 Minutes of the following:
20 Wall Balls
12/9 Calorie Row
Switch off every rounds, perform as many rounds as possible
C. Midline Conditioning:
3 Sets of the following:
25/20 Calorie Assault Bike
20 GHD Sit-Ups
D. Stamina Builder Skill Work
Every Minute on the Minute x 15 Minutes of:
Minute 1: 40 Feet Handstand Walk
Minute 2: 40 Double Unders
Minute 3: 3 Muscle-Ups
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