"Tuesday 9.13.2016 + New T-Shirts/Hoodies up for Pre-Order"

Vagabond New Hoodie + T-Shirt for Pre-Order Starting Today

Make sure to reserve your new Vagabond Fall Hoodie + Vagabond Fall T-Shirt. There is our sign up sheet at the front desk, please put your name and size on the sheet, and your order will be saved.

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Gym Brief for the Week
1. Vagabond Next Beginners Class on October 3rd:
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. First Annual Memorial Day Workout for Close Friend + CrossFitter, Patrick Padgett on Saturday, October 15th @ 9:00 am:
Vagabond will celebrate the life of close friend and CrossFitter, Patrick Padgett, as we celebrate a wonderful life and friendship that owner, Kevin O’Malley, had with his close friend. We will participate in the PR for Pat Workout, and will have scaled options for everyone taking part in the workout. We encourage all Vagabond Members to take part in this event, and if you wish, can donate $20 to a charity or foundation chosen by Patrick’s Family.
“So do me the honor of living your life like you really mean it. Go out and conquer your goals, do things that you’re a little scared of, make awesome memories that give you cool stories to tell, and love, love as much as possible, freely and genuinely. Love people, love activities, love scenes and ideas, and material things, and songs, and just love as much as you can. Enjoy your life you only get one, and value your time, you never know how much of it you really have.”
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3. Vagabond Third Annual Trunk or Treat on Saturday, October 29th @ 12:00 pm
Come bring your children and family to the Annual Vagabond Halloween Trunk or Treat, as each Vagabond Child can dress up in their best Halloween Gear, and collect goodies from each Vagabond Parent.
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4. 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.

hoodies-fall t-shirta-fall

I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
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3-5 minutes of Coach Dynamic Warm-Up
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3-4 Minutes of the following:
Run 100 Meters or Airdyne 20 Seconds
10 kettlebell swings
5 Burpees
II. Phases Strength and Conditioning:
A. Lifestyle Phase
A1. Single Arm KB Walk, 50 Meters Left Arm + 50 Meters Right Arm x 4 sets, rest 15 seconds.
A2. DB Bent Over Row Tripod Position, 8-10 reps/each arm x 4 sets, rest 60 seconds between sets.
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B. 20 Minutes on the Clock, complete the following:
Run 200 Meters
5-7 Strict Pull-Ups(Scale to Jumping Pull-Ups)
25 Second Side Bridge/each side
5-7 Burpees
B. Fitness Phase
Upper Body Press Vertical + Upper Body Press/Upper Body Row + Conditioning Lactate
A1. DB Farmer’s Walk, 100 Meters x 3 sets, rest 45 seconds between sets.
A2. DB Floor Press, 10-12 reps @ 2 second tempo down x 3 sets, rest 45 seconds between sets.
A3. Banded Push-Downs, 20 reps total x 3 sets, rest 45 seconds between sets.
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B. 20 Minutes on the Clock, complete the following:
Run 200 Meters
10 Hand Release Push-Ups(Scale to Box Push-Ups if needed)
30 Second Hollow Hold Total Time
15 Wall Balls
C. Competition Phase
Posterior Conditioning + Gymnastics Fatigue Conditioning + Stamina Builder Skill Work
A. Posterior/Core Conditioning:
4 Sets of the following:
12 Reverse Hypers or Banded Good Mornings—Athlete Choice
12 GHD Sit-Ups
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Rest 5 Minutes
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B. Set Conditioning Row:
10 Sets of the following:
Row 250 Meters, rest 1-1:30 between sets.
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Rest 10 Minutes
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C. Set Conditioning Barbell:
4 Rounds of the following:
20 Calorie Assault Bike
15 Wall Balls @ 25/16 lbs
10 Kipping Handstand Push-Ups-You Choose the height
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