"Tuesday 6.7.2016 + Next Vagabond Beginners Class: July 11th"

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.


I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
3-5 Minutes of the following:
Coach Option Warm-Up
2 Sets of the following:
30 Seconds of Airdyne/Row
Rest 10 Seconds
30 Seconds of Hollow Rocks or Hollow Holds
Rest 10 Seconds
30 Seconds of Goblet Squats
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Walking Core/Upper Body Pull + Upper Body Pull/Core + Conditioning
A1. Single Arm KB Front Rack Carry- Up with Kb in Rack Position Left Arm, and Back with KB in Rack Position Right Arm x 60 Meters(To the Grass and Back)x 3 sets, rest 60 seconds between sets.
A2. Strict Pronated Pull-Ups, 4-6 reps or Negative Pull-Ups, 2-3 reps x 3 sets, rest 60 seconds between sets.
A3. Banded Pull Aparts, 25 reps x 3 sets, rest 60 seconds between sets.
B. Complete the following for time of:
9-15-21 of:
Cal Row
Kettlebell Swings
Right Into the following of:
21-15-9 of:
Cal Row
Run 200 Meters after every set of Cal Row
B. Fitness Phase
Walking Core/Core Static + Conditioning
A1. KB Farmer’s Walk, 60 Meters(Up and Back @ Grass) x 3 sets, rest 45 seconds between sets.
A2. DB Row Clusters, 6.6/each arm x 3 sets, rest 45 seconds between sets.
A3. Half Kneeling Pallof Press, 8 reps/each way x 3 sets, rest 45 seconds between sets.
B. Complete the following of:
Airdyne/Assault Max Calories x 3 Minutes
Right Into the Following of:
3 Rounds of:
10 Power Cleans @ 115/75 lbs, 95/65 lbs
10 Burpees
20/16 Calorie Airdyne or 15/10 Calorie Assault Bike
C. Competition Phase
Conditioning + Midline Conditioning + Stamina Builder Skill Work
A. Conditioning Barbell:
On the Minute, Every Minute x 12 Minutes of the following:
Squat Clean x 2 reps @ 185/115 lbs
B. Midline Conditioning:
4 Sets of the following:
10 Chest to Bar Pull-Ups
12 GHD Sit-Ups
15 Wall Balls @ 20/14 lbs
C. Stamina Builder Mono:
5 Sets of the following:
75 Double Unders, rest 30 seconds between sets.
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