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Hi Team,

We have now fully transitioned to Wodify as a business management tool, WOD programming/scheduling and recording.

Please check your email for a link to setup your login and sign the updated waiver. Once you've done that, head to your favourite App Store to download the Wodify App. Most of you have logged into Wodify and have begun recording metcon times and PR's in the app, awesome!

If you need help please ask Skin or Phil. 

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*Check your email accounts for an email from Vanguard Fitness. We have just entered the final stages of setting up Wodfiy. This software has the ability to track your Metcons, Lifts, Maxes, Attendance, Check into a class, Calendar, Post the days WOD, Sell Products (shirts for summer!)   and much more. Once we all have a handle of this process the workouts will only be available through Wodify.

GOOD LUCK COACH PHIL

Good Luck to Coach Phil this Sunday! Phil qualified for the 2017 State Champs with his efforts during the Master League online qualifier. Finishing 7th in Hero Men, 40-44 category. If he can pull off a top 2 finish after 3 Metsons this Sunday, he will earn an invitation to the 2017 Masters League Australian Champs and represent the state NSW. The Aussie Champs will be hosted in Queensland this year.

The Metcons are at the link below if your interested.

http://www.mastersleague.com.au

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*Check your email accounts for an email from Vanguard Fitness. We have just entered the final stages of setting up Wodfiy. This software has the ability to track your Metcons, Lifts, Maxes, Attendance, Check into a class, Calendar, Post the days WOD, Sell Products (shirts for summer!)   and much more. Once we all have a handle of this process the workouts will only be available through Wodify.

Friday

2 Rounds, not for time.

10 Pass Throughs

:30sec Stick Thoracic Stretch 

1:00 Frog

10 Stick Snatch Drop

 

EMOM 10min

1 Squat Snatch, building each set.

 

METCON

For Time:

1km Run *2nd power pole after electronic sign

15 Handstand Push Ups

15 Pull Ups

880m Run *start of Eddy st

12 Handstand Push Ups

12 Pull Ups

740m Run * start of Knight st

9 Handstand Push Ups

9 Pull Ups

*25min cap

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*Check your email accounts for an email from Vanguard Fitness. We have just entered the final stages of setting up Wodfiy. This software has the ability to track your Metcons, Lifts, Maxes, Attendance, Check into a class, Calendar, Post the days WOD, Sell Products (shirts for summer!)   and much more. Once we all have a handle of this process the workouts will only be available through Wodify.

Thursday

3 Rounds, not for time.

1min Plank

8 Scap Pull Ups

8 Scap Push Ups

1:00 Pigeon *each leg 

 

EMOM 6min

6-8 Strict Pull Ups

 

EMOM 6min

5-7 Strict Handstand Pushup

 

METCON

3 Rounds

21 Wall Balls 9/6

15 Toes to Bar

9 Clean & Jerks 61/45

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*Check your email accounts for an email from Vanguard Fitness. We have just entered the final stages of setting up Wodfiy. This software has the ability to track your Metcons, Lifts, Maxes, Attendance, Check into a class, Calendar, Post the days WOD, Sell Products (shirts for summer!)   and much more. Once we all have a handle of this process the workouts will only be available through Wodify.

Wednesday

2 Rounds, not for time.

30m Single Arm KB Overhead Walk *each arm

1:00 Squat Hold

10 V-Snaps

 

Thruster

12min to fine 2RM Thruster

 

METCON

"Jackie"

1,000m Row

50 Thrusters 20/15

30 Pull-ups

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MONDAY - Queens Birthday Public Holiday

We are open at 9:30am for one epic session 👸🏼

This is a great opportunity for CrossFit & Bootcamp to join forces and take over the kingdom ⚓️🏰

Also bring a friend continues during winter. Monday would be a great opportunity for them to meet the Vanguard Crew!

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BOOTCAMP 8:00-9:00AM

Vanguard Bootcamp every Saturday morning between 8:00-9:00am is fun for all fitness levels and a great way to begin your fitness journey. The enthusiastic coaches program different workouts each week and our philosophy is good movement. Bootcamp is a tonne of fun while working up a sweat!

$10 for newcomers/non members and our members are free.

CROSSFIT 9:30-10:30AM

CrossFit Vanguard Saturday's designed to bring the crew together for either partner or team workouts to keep the fun factor high, smiles following and laughter loud! We are going to mix the workouts up each week and mix up partners and teams as well.

Continuous Burpee Challenge

2 of our members Emily & Christy lost their beautiful mother Gloria in April to a six year battle with metastic bowel cancer. Bowel cancer is the second biggest cancer killer in Australia. 

1 in 13 of us will receive a bowel cancer diagnosis in our lifetime. Early detection is vital to treatment and survival. June is Bowel Cancer Awareness Month and Emily & Christy want to raise awareness and funds to support Bowel Cancer Australia in their research and community support. 

Emily & Christy have asked Vanguard Fitness to help raise the bar in raising funds & awareness. The solution is a 'Continuous Burpee Challenge' on the 1st July! For every $1 that is raised we will do a burpee until we complete the total amount raised! All locals are invited to come on down to Vanguard on the 1st July and help out with the burpees! Thanks in advance for your support. 🍎

Please use the 'Tickets' link here in the event details to make donations through Emily's direct Bowel Cancer Australia fund rasier page.

https://give.everydayhero.com/au/get-behind-bowel-cancer-awareness-month/wizard/share

 

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BOOTCAMP 8:00-9:00AM

Vanguard Bootcamp every Saturday morning between 8:00-9:00am is fun for all fitness levels and a great way to begin your fitness journey. The enthusiastic coaches program different workouts each week and our philosophy is good movement. Bootcamp is a tonne of fun while working up a sweat!

$10 for newcomers/non members and our members are free.

CROSSFIT 9:30-10:30AM

CrossFit Vanguard Saturday's designed to bring the crew together for either partner or team workouts to keep the fun factor high, smiles following and laughter loud! We are going to mix the workouts up each week and mix up partners and teams as well.

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Wednesday

3 Rounds, not for time.

:45sec Handstand Hold, nose to wall

5 Rope Lowers

6 Lateral Box Step Ups *each side

40 Double Unders

 

Overhead Squats

6-6-5-5-4

first working set at 60% build as you go.

 

METCON

3 Rounds for time

12 Power Snatch 40/30

2 Rope Climbs

12 Shoulder to Overhead 40/30

12 Toes to Bar

20min cap