"Tuesday 8.16.2016 + Winners of the Third Annual Vagabond Internal Competition"

Gym Brief for the Week

1. TRX Class Offered Starting on Sunday, September 11th @ 8:00 am for 6 Week Class Every Sunday

TRX Suspension Training – This 6 week, 55 minute long class consists of body weight exercises that develop strength, balance, flexibility and core strength simultaneously along with improving your metabolic conditioning. The suspension training straps help even the newest member to exercise gain strength and core stability. Every exercise can be as challenging as the user makes it. Just alter your angle to the anchor to use more or less of your body weight. This full body workout will leave you impressed with how little equipment you need in order to get an intense workout. TRX small group classes are limited to 6 participants.

2. Vagabond Next Beginners Class on August 22nd:

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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3. SugarWOD released at Vagabond as new tracking system for data and workouts

At Vagabond, we emphasize a supportive community, measuring progress, and celebrating success all of which starts with a supportive coach to athlete relationship. We believe our commitment to these values has helped us create a world-class environment for our athletes.

To support these values, we chose the SugarWOD workout app. It’s a fun, social way to track your WODs and from day one you get to enjoy the unique community at Vagabond. You can download the app from your APP Store, and it is free to use, Vagabond will pick up the monthly costs, so people can enjoy tracking their workouts, data, and how they are feeling on a given day. Pretty cool stuff, and excited to have to offer to Vagabonds to download and track data the easy way.

You can also find it on the Vagabond webpage on the right hand side in a Black Font that says, “WORKOUTS”, and see how yourself and others are doing on a daily basis.

The Workout will be directly sent to your phone as well, when you download the app, you can use your email or Facebook account, and every night at 8 pm, you will get an update to your phone for the workout for the following day!

Download the APP now and get to tracking, and join the Vagabond CrossFit Community(BOX) as they call it.

SUGARWOD WEBPAGE.

2016 Throwdown Champions

I. Dynamic and Mobility Prep Warm-Up:
Competition, Fitness, Lifestyle Phase Prep
3 minutes of z1 work
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3-5 minutes of mobility work
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3-5 minutes of workout prep
Row 100 Meters
5 Goblet Squats
10 Airdyne Calories
5 Face Pulls
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Skill Review + Long Conditioning
A. Thruster, Skill Review, class will be taken thru the proper form of a front squat, then into a push press, and then brought into a review of the Thruster. Please use light barbells for this skill review, NO PVC PIPE.
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B. Conditioning of the following:
10 Minutes of the following:
12/10 Cal Assault Bike(16/12 Cal Airdyne)
12 Kettlebell Swings
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Rest 3 Minutes
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12/10 Cal Assault Bike(16/12 Cal Airdyne)
10 Thrusters Barbell or DB’s Moderate
Barbell Weight @ 75/45 lbs
B. Fitness Phase
Skill Review + Long Conditioning
A. Thruster, Skill Review, class will be taken thru the proper form of a front squat, then into a push press, and then brought into a review of the Thruster. Please use light barbells for this skill review, NO PVC PIPE.
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B. Conditioning of the following:
10 Minutes of the following:
200 Meter Row
10 Shoulder to Overhead @ 95/65 lbs
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Rest 3 Minutes
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10 Minutes of the following:
200 Meter Row
12 Kettlebell Swings @ 53/35 lbs, 44/26 lbs
C. Competition Phase
Conditioning + Midline Conditioning + Stamina Builder Skill Work
A. Posterior/Core Conditioning:
Accumulate 75 reps on Reverse Hyper
Accumulate 75 reps of AB Wheel Roll-Outs
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Rest 10 Minutes
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B. Set Conditioning:
3 Rounds of the following:
75 Double Unders
25 Cal Assault Bike
15 Hang Power Cleans @ 135/95 lbs
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Rest 8 Minutes
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C. Set Conditioning:
3 Rounds of the following:
1 Minute of Shuttle Run(20 Meter Shuttle Runs)
1 Minute of Wall Balls
1 Minute of Step Down Box Jumps
1 Minute of Ball Slams
Rest 1 minute between sets
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