"Vagabond BBQ + Health Athlete/Performance Athlete Seminar"(7.10.2014)

*Vagabond Second Annual Summer Party at the Flynn’s Family Farm*

Saturday, July 12th @ 4:00 pm Start time

(Click Here for Directions and Information)

You’re invited to the Annual Family Summer Vagabond BBQ hosted by Jess and Sean Flynn and located at their gorgeous farm at 492 Bay Road. There will be lots of grilling, yard games, pool fun and good times! Please join this event if you can make it and note anything you’re bringing (food, plates, booze, etc…). Kids are welcome until sundown!

*Health Athlete Versus Performance Athlete Seminar on Saturday, July 19th @ 9:15 am*

Sign up now for the Vagabond Health v. Performance Athletes seminar. This hour long class is designed to engage current members in a relaxed setting and will focus on the differences and challenges in today’s training techniques in the sport of CrossFit.  In an inviting, open discussion format, Kevin will discuss the problems gym in today’s competitive world of CrossFit and the challenges athletes and gym owners face with regard to health, fitness and longevity. Goal Setting will also be reviewed and how it plays a critical role in success in and outside of the gym. Sign up at the front desk!


I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 Minutes of the Zone 1 Work
3-5 Minutes of Foam Roll of:
Lower Back + T-Spine
3-5 Minutes of the following:
Row 100 Meters
5 goblet squats
5 inch worms
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Aerobic Tester—Please Write Time on Board
10 Rounds for time of the following:
Row 250 Meters
9 Burpees
Please write times on board, this is a tester
Compare to Tuesday, May 20th, 2014
B. Fitness Phase
Upper Body Pull/Upper Body Push EMOTM + Maximum Aerobic Power Sessions
6 Sets of the following @ high aerobic effort of the following:
Run 200 Meters
Airdyne 15-20 Calories or Row 200 Meters
Front Lean Rest x 30 seconds— These can be done in push up position or on rings
Rest 90 seconds between sets
C. Competition Phase
Jerk Intense + Upper Body Pull/Posterior Chain + Aerobic Efforts: Mixed Modal
A. Snatch Push Press Grip, 5 reps x 5 sets, rest 2-3 minutes between sets.
B1. Pendalay Barbell Bent-Over Row Heavy, 2 reps x 6 sets, rest 1 minute.
B2. Barbell Good Mornings @ 50-60% of best clean, 3 reps x 6 sets, rest 1 minute.
C. 24 Minutes on the Clock:
Every 6 Minutes complete the following:
For Time of the following:
Row 200-250 Meters
8 Burpees over Rower
Row 200-250 Meters
8 Burpees over Rower
Row 200-250 Meters
8 Power Snatch @ 115 lbs/75 lbs
Rest with time remaining
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