“Vagabond Annual Food Drive @ 9:00 am + Schedule for Weekend”(11.21.2015)

Categories: Blog,Competition Phase,Fitness Phase,Lifestyle Phase,Scaled-Up

*Vagabond Annual Thanksgiving Food Drive on Saturday, November 21st, 2015 @ 9:00 am*

Join us for our hugely successful Annual Thanksgiving Food Drive to support the Easton Food Pantry! We’ll collect bags of non-perishable food items the week leading up to a big benefit workout of 11/21. Bags will be provided at the front desk soon! Let’s give BIG this year to help our community!

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*Vagabond Schedule for the Weekend of November 21st + November 22nd*

1. Saturday, November 21st, 2015: 9:00 am Lifestyle/Fitness Phase Class/Competition Phase Class Community Day

2. Saturday, November 21st, 2015: 9:00 am Vagabond Annual Food Drive Workout-BRING YOUR BROWN BAGS!

3. Sunday, November 22nd, 2015: 8:00 am Vagabond Circuit Training Week 8

4.  Sunday, November 22nd, 2015: 9:00 am to 11:00 am Vagabond Open Gym

Food Pantry

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

II. Phases Strength and Conditioning:
A. Lifestyle Phase
Community Builder/Team Workout
Teams of Two complete the following of:
12 Rounds for time of the following:
250 Meter Row
12 Kettlebell Swings
9 Air Squats
12 Ball Slams
Partner 1 does Round 1, Partner 2 does Round 2, workout is done when all 12 rounds are complete total amongst team members

B. Fitness Phase
Community Builder/Team Workout
Teams of Two Complete the following:
12 Rounds for time of the following:
250 Meter Row or 200 Meter Run
12 Hang Power Cleans @ 125/85 lbs, 105/65 lbs, 85/55 lbs
6 Front Squats @ 125/85 lbs, 105/65 lbs., 85/55 lbs
12 Lateral Burpees
Partner 1 does Round 1, Partner 2 does Rounds, workout is done when all 12 rounds are complete total amongst team members

C. Competition Phase
Team Workouts or Individual Workout-Community Builder
Teams of Two Complete the following:
12 Rounds for time of the following:
250 Meter Row or 200 Meter Run
12 Hang Power Cleans @ 125/85 lbs, 105/65 lbs, 85/55 lbs
6 Front Squats @ 125/85 lbs, 105/65 lbs., 85/55 lbs
12 Lateral Burpees
Partner 1 does Round 1, Partner 2 does Rounds, workout is done when all 12 rounds are complete total amongst team members

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