“Saturday 8.5.2017 + Schedule for the Weekend + VBC Annual Summer Party!”

Categories: Blog,Competition Phase,Fitness Phase,Lifestyle Phase

Schedule for the Weekend:
1. Saturday, August 5th, 2017: 9:00 am Partner Workout Lifestyle + Fitness Phase
2. Saturday, August 5th, 2017: Open Gym 9:00 am-11:30 am
3. Saturday, August 5th, 2017: 10:00 am Competition Phase Workout
4. Saturday, August 5th, 2017: Vagabond Summer Party @ 3 pm + on
5. Sunday, August 6th, 2017: 9:00 am to 11:00 am Open Gym
6. Sunday, August 6th, 2017: 10:00 am Sweat Session

+

*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.
+
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!
+
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 Lifestyle and Fitness Phases (sorry, Comp group!). 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!
CLICK HERE TO REGISTER.

Vagabond Summer Party 2017

I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
+
3-5 minutes of Coach Dynamic Warm-Up

II. Phases Strength and Conditioning:
A. Lifestyle Phase
Community Builder/Team Workout
Teams of Two Complete the following:
AMRAP 15 Minutes of the following:
12 Push Press DB or Barbell @ 75/45 lbs
100 Meter Run
8 Box Jumps or Box Step-Ups
100 Meter Run
4 Burpees
Switch off every round with your partner
+
Rest 2 Minutes
+
AMRAP 15 Minutes of the following:
12 Wall Balls or Goblet Squats
100 Meter Run
8 Kettlebell Swings or Hang Power Cleans @ 95.65 lbs
100 Meter Run
4 Burpees
Switch off every round with your partner

B. Fitness Phase
Community Builder/Team Workout
Teams of Two Complete the following:
AMRAP 15 Minutes of the following:
12 Push Press DB or Barbell @ 75/45 lbs
100 Meter Run
8 Box Jumps or Box Step-Ups
100 Meter Run
4 Burpees
Switch off every round with your partner
+
Rest 2 Minutes
+
AMRAP 15 Minutes of the following:
12 Wall Balls or Goblet Squats
100 Meter Run
8 Kettlebell Swings or Hang Power Cleans @ 95.65 lbs
100 Meter Run
4 Burpees
Switch off every round with your partner

C. Competition Phase
Dynamic Effort Upper Body + Sport CrossFit Conditioning
A. Stamina Warm-Up Conditioning of the following:
3 Rounds of the following:
Run 400 Meters
Row 500 Meters
+
Rest as needed
+
2 Minutes of the following:
200-300 Meter Run
In remaining time complete Burpees for remaining of time
So if you finish the run in 1 minute, then you do 1 minute of burpees
+
Rest 1 Minute
+
2 Minutes of the following:
10 Kettlebell Swings
6 Toes to Bar
+
Rest 1 Minute
+
2 Minutes of the following:
15/12 Cal Assault Bike
In remaining time complete Wall Balls or Goblet Squats for remaining of time
So if you finish the assault bike in 1 minute, then you do 1 minute of Wall Balls or Goblet Squats
+
Rest 1 Minute
+
2 Minutes of the following:
10 Kettlebell Swings
6 Toes to Bar
+
Rest 1 Minute
+
2 Minutes of the following:
200-300 Meter Run
In remaining time complete Burpees for remaining of time
So if you finish the run in 1 minute, then you do 1 minute of burpees
+
Rest 1 Minute
+
2 Minutes of the following:
10 Kettlebell Swings
6 Toes to Bar
+
Rest 1 Minute
+
2 Minutes of the following:
15/12 Cal Assault Bike
In remaining time complete Wall Balls or Goblet Squats for remaining of time
So if you finish the assault bike in 1 minute, then you do 1 minute of Wall Balls or Goblet Squats

Post Comments to Group Page.

Leave a Reply