“Saturday 8.4.2018 + Schedule for the Weekend”

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

Schedule for the Weekend:
1. Saturday, August 4th, 2018: 9:00 am Lifestyle + Fitness Phase Team Workout
2. Saturday, August 4th, 2018: 10:00 am to 12:00 pm Open Gym
3. Saturday, August 4th, 2018: 10:00 am Competition Phase Class
4. Sunday, August 5th, 2018: 9:00 am to 11:00 am Open Gym
5. Sunday, August 5th, 2018: 9:00 am Vagabond Gymnastics Class.
6. Sunday, August 5th, 2018: 10:00 am VBC Sweat Class
4 Rounds for time of the following:
20 Russian KBS
20 Abmat Sit-Ups
20 Cal Row

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1. Vagabond Next Beginners Class on August 13th, 2018:
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 Internal Competition Throwdown on Saturday, September 22nd
SAVE the DATE for the annual member THROWDOWN! This year we are holding this members-only competition at Vagabond from 9AM-3PM on Sept. 22nd- 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 FOR LINK TO SIGN UP OR VOLUNTEER.

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3. Kettlebell Kitchen At Vagabond:
We are excited to announce our new partnership with Kettlebell Kitchen- a performance food brand! Meals crafted by classically trained chefs, KettlebellKitchen is an easy & convenient way to clean up your nutrition, recover faster, work harder, and have fresh meals delivered right to the gym. Fuel the hardest working machine you know- your body!”

They will make their first delivery to our gym on Monday, January 22nd (and every Monday & Thursday).

The order cutoffs are:
• Wednesday (Today!) evening by midnight for Monday delivery • Saturday evening by midnight for Thursday delivery

The complete menu, along with ingredient lists and nutrition facts can be found here:
http://kettlebellkitchen.com/menu.php

Ordering instructions and FAQs can be found here:
http://www.kettlebellkitchen.com/frequently-asked-questions/

Please use the gym zip code 02375 when building your account.

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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3-5 Minutes of the following:
Coach Option Warm-Up

II. Phases Strength and Conditioning:
A. Lifestyle Phase
Teams of Two Complete the following:
AMRAP 15 Minutes of the following:
12 Shoulder to Overhead @ DB Weight or Barbell @ 95/65 lbs, 75/45 lbs
100 Meter Run
8 Burpee Box Jumps or Burpee Step-Ups
200 Meter Run
12 Wall Balls
Switch off every movement, very minimal rest period between each movement.
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Rest 2 Minutes
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AMRAP 15 Minutes of the following:
12 DB Hang Power Cleans or Hang Power Cleans @ 115/80, 95/65 lbs
100 Meter Run
8 Burpee Box Jumps or Burpee Step-Ups
200 Meter Run
12 Ball Slams w/ Med Balls or Slam Balls or Wall Balls
Switch off every movement, very minimal rest period between each movement.

B. Fitness Phase
Teams of Two Complete the following:
AMRAP 15 Minutes of the following:
12 Shoulder to Overhead @ DB Weight or Barbell @ 95/65 lbs, 75/45 lbs
100 Meter Run
8 Burpee Box Jumps or Burpee Step-Ups
200 Meter Run
12 Wall Balls
Switch off every movement, very minimal rest period between each movement.
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Rest 2 Minutes
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AMRAP 15 Minutes of the following:
12 DB Hang Power Cleans or Hang Power Cleans @ 115/80, 95/65 lbs
100 Meter Run
8 Burpee Box Jumps or Burpee Step-Ups
200 Meter Run
12 Ball Slams w/ Med Balls or Slam Balls or Wall Balls
Switch off every movement, very minimal rest period between each movement.

C. Competition Phase
Dynamic Effort Upper Body Gymnastics + CrossFit Sport Conditioning
A. Warm-Up @ mod pace of the following:
1000 Meter Row: Rest 1:1 interval
500 Meter Row: Rest 1:1 interval
1000 Meter Row: Rest 1:1 interval
500 Meter Row: Rest 1:1 interval
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B. Complete the following of:
8 Sets of the following:
1 Minute Assault Bike or Row
Rest 15 Seconds
45 Second Burpee Box Jumps
Rest 30 Seconds
30 Second of Wall Balls @ 30/20 lbs
Rest 15 Seconds
15 Second of Handstand Hold Free Standing or Against Wall
Rest 30 Seconds

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