*Gym Brief for the Week*
1. Vagabond Next Beginners Class on August: Use Coupon in July Newsletter for Discounted Price.
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 Annual Summer Party on Saturday, August 5th @ 3:00 pm to Whenever It Ends:
S A V E the D A T E for our annual summer BBQ and pool party at the Flynn’s on Saturday August 5th! We’ll have food, yard games, swimming and fun for the whole family! Come kick back, relax and enjoy our awesome group! Thanks to the Flynn’s for hosting again this year- renovationson their gorgeous house will be done just in time! If you’ve never stopped by the farm’s nursery, be sure to when they open on Mother’s Day- it’s amazing!! Save the date for now, Vagabonds!
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3. Vagabond Internal Competition Throwdown on Saturday, September 23rd
SAVE the DATE for the annual member THROWDOWN! This year we are holding this members-only competition at Vagabond from 9AM-3PM on Sept. 23rd- registration will be open soon! This is always a great day at Vagabond and is open to all fitness levels in the gym. If you’re thinking of a great challenge or pushing yourself in a new way, think about signing up! We’ll also need lots of judges! Any questions, please ask any coach and be on the lookout for the sign up soon! Cost to compete is $25 and includes a custom t-shirt from Forever Fierce-Judges get free t-shirts! This is a great community builder and a great way to spend a Saturday with your friends and fellow members of the gym. One male and one female from both Lifestyle and Fitness will be crowned winner at the end of the day!
The Challenge will test familiar movements and energy systems that we train on a consistent basis at the group classes- All are encouraged to participate in this fun day! Here’s Some General Standards for the Vagabond Internal Competition- official workouts to be announced soon!

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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3-5 Minutes of the following:
Coach Option Warm-Up
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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
Upper Body Press Vertical + Upper Body Press Asst/Core + Mid-Range Conditioning
A1. Strict Press, 3-5 reps x 3 sets, rest 1 minute between sets.
Use 75-80% of your best 1RM, last time tested was October, 2016 + January 31st, 2017
We did 4-6 reps on July 18th
A2. Banded Pull-Aparts, 20 reps x 3 sets, rest 1 minute between sets.
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B. Complete the following for time of:
400 Meter Run(Sub 400 Meter Row if need be)
21 DB Thrusters(Scale up to Barbell Thrusters @ 75/45 lbs)
Rest 2 Minutes
400 Meter Run(Sub 400 Meter Row)
15 DB Thrusters
Rest 2 Minutes
400 Meter Run(Sub 400 Meter Row)
9 DB Thrusters
Done
B. Fitness Phase
Upper Body Press + Upper Body Push/Upper Body Pull + Conditioning
A1. Close Grip Bench Press, 2-3 reps x 3 sets, rest 1 minute between sets.
Use about 80-85% of your best 1RM(Last week we did 3-5 reps)
A2. Strict Anyway Pull-Ups, 8-10 reps x 3 sets, rest 1 minute between sets.
People can perform Lat-Pull-Downs, 10-12 reps or Negative Pull-Ups, 4-6 reps x 3 sets
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B. Complete the following for time of:
400 Meter Run(Sub 400 Meter Row if need be)
21 Clean and Jerks @ 95/65 lbs, 75/55 lbs
Rest 2 minutes
400 Meter Run(Sub 400 Meter Row)
15 Clean and Jerks @ 115/75 lbs, 95/65 lbs
Rest 2 minutes
400 Meter Run(Sub 400 Meter Row)
9 Clean and Jerks @ 135/95 lbs, 115/75 lbs
Done
C. Competition Phase
Long Aerobic Conditioning
A. Run Conditioning of the following:
5 Sets of the following @ Aerobic Effort(Pace Yourself)
400 Meter Run, rest 2-3 minutes between sets.
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B. Barbell Conditioning of the following:
Every Minute on the Minute x 12 Minutes of:
Odd Minute: 3 Deadlifts @ 275/185 lbs + 5 Bar Facing Burpees
Even Minute: 8-10 Kipping Handstand Push-Ups(You can increase height on these if your at this level)
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C. Assault Bike Conditioning of the following:
90 Second Assault Bike @ 85% effort, rest 2-3 minutes between sets.
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