"Wednesday 5.10.2017 + Mother's Day Workout This Sunday, May 14th @ 9:00 am"

*Gym Brief for the Week*
1. Vagabond Next Beginners Class on May 15th:
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 Second Annual Mother’s Day Workout on Sunday, May 14th @ 9:00 am
Please join us for the 2nd annual Vagabond Mother’s Day benefit workout for the fight against breast cancer! We’ve all been touched by this disease which does not discriminate. Our great friend and long-time Vagabond member, Robin Johnson Taylor, is a two-time breast cancer survivor and will walk 3 days/ 60 miles this year to end breast cancer.
This special workout will take place on Mother’s Day, Sunday May 14th at 9:00 AM. Friends and family are welcome to join in on the fun: wear pink (if you can), bring a $20 donation at the door, and let us know who you’re working out in memory or support of. Event T-shirt pre-sale will be available soon- be on the lookout.
Let’s do this as a community, in honor of our mothers, grandmothers, wives, sisters, daughters, aunts and friends and make a difference together.
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3. Vagabond CrossFit Performs “Murph” on Monday, May 29th @ 9:00 am
We will be taking part in our Third Annual Memorial Day Workout called ” Murph”. This workout is consider one of the first Hero Workouts in CrossFit, and it is a great way to honor those who have made the ultimate sacrifice to protect us and serve us during their time in the military. Click HERE to learn more information.

May 14th Mothers Day Workout

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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3-5 Minutes of the following:
Coach Choice
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3 Sets of the following:
20 Seconds of Burpees
Rest 10 Seconds
20 Seconds of Airdyne/Row
Rest 10 Seconds
20 Seconds of Goblet Squats
Rest 10 Seconds
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Skill Set + Long Conditioning-Mix Modal Slow Moderate Work
A. Complete the following for time of:
20-15-10-5 of:
Cal Assault Bike(25-20-15-10 Cal Airdyne)
Box Step-Ups
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Rest 3 Minutes
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20-15-10-5 of:
Cal Assault Bike(25-20-15-10 Cal Airdyne)
Ball Slams
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Rest 3 Minutes
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20-15-10-5 of:
Cal Assault Bike(25-20-15-10 Cal Airdyne)
Goblet Squats or Wall Balls
*Instead if you want not Bike, you can Run 400 Meters first set, then 200 meters second set, then 100 meters last two sets*
B. Fitness Phase
Skill Set + Long Conditioning-Mix Modal Slow Moderate Work
A. Complete the following for time of:
21-15-12-9 of:
Cal Row
Shoulder to Overhead @ 105/70 lbs, 85/55 lbs, 75/45 lbs
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Rest 3 Minutes
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21-15-12-9 of:
Cal Row
Box Jumps Step-Down
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Rest 3 Minutes
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21-15-12-9 of:
Cal Row
Wall Balls
*Instead if you want not Bike, you can Run 400 Meters first set, then 200 meters second set, then 100 meters last two sets*
C. Competition Phase
Max Effort Upper Body Push + Oly Snatch + Upper Body Variations + Gymnastics Conditioning + Short Conditining
A. Push Jerk, work to a heavy 1 rep, this does not have to be a max, can be just what is heavy for you for the day, 12 minute time limit.
B. Power Clean Clusters, 1.1.1 @ 60%, 1.1.1 @ 65%, 1.1.1 @ 70%, 1.1.1 @ 75%
C. Clean Pull, 100% x 3 reps x 4 sets, rest 1-2 minutes between sets.
Use straps for this movement to save wrists and foreaerms.
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D. Complete the following:
Row 400 Meters
20 Kipping Handstand Push-Ups
Run 400 Meters
20 Chest to Bar Pull-Ups
Row 400 Meters
15 Kipping Handstand Push-Ups
Run 400 Meters
15 Chest to Bar Pull-Ups
Row 250 Meters
20 Kipping Handstand Push-Ups
Run 200 Meters
20 Chest to Bar Pull-Ups
Row 250 Meters
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