“Wednesday 2.7.2018 + Easter Egg Hunt in March @ Flynn Family Farm”

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

1. Vagabond Next Beginners Class on February 26th, 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 Register for the CrossFit Opens Starting in January/February Now:
The 2017 CrossFit Opens was huge success for Vagabond CrossFit. We came together for 5 weeks in a row and competed, fought, and supported each other in true Vagabond style- with drive and compassion. Over 65 of us officially registered for the Games and dozens more who popped in and out each week for the workouts- record numbers for the gym. Vagabond was in the top 15 for most sign ups for affiliates in the Northeast out of around a thousand gyms. This year they have opened the variety and choice once again, by adding in a RX and Scaled Division for everyone to participate in a safe and effective manner. If you are doubting yourself, then stop yourself right now. This is a 5 week online competition, that is meant for each and every person to take part in and also challenge yourself for the five week period. We will meet every Saturday at 9:00 am as a group and for five weeks be there to help cheer each other thru challenging workouts, but are for meant for everyone to do.
Just another great way for each and every person to have goals to meet and to have something to look forward to every weekend for 5 weeks. Sign up Vagabonds!
CLICK HERE TO REGISTER.

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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.

Discount Code

Members can get 20% off their orders from today until February 1st by using the code “Vagabond” in the coupon/discount box at checkout.

easter egg 2018 updated

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 led warm up focusing on opening up hips and some variation of a hip stretch-coach option
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2 Sets of the following of Coach Run Warm-Up:
15 Seconds of Front Lean Rest
Rest 10 Seconds
30 Seconds of Airdyne
Rest 10 Seconds
15 Seconds of Squat Jumps or Air Squats-Client Choice
Rest 10 Seconds

II. Phases Strength and Conditioning:
A. Lifestyle Phase
A1. Traditional Deadlift, 75%, 4 reps x 3 sets, rest 60 seconds.
A2. Banded Leg Curls, 20 reps x 3 sets, rest 60 seconds.
A3. Plank Holds, 30 seconds, rest 5 seconds, 30 seconds x 3 sets, rest 60 seconds.
Focus on Breathing: Breath thru nose/belly, for inhale/exhale motion.
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B. 3 Sets of the following @ Moderate, Aerobic Effort of the following:
5 Minutes on the Clock:
20 Single Unders
10 Goblet Squats or Wall Balls
10 DB Hang Power Cleans
20 Second Calorie Assault Bike
Rest 2 Minutes between sets

B. Fitness Phase
Posterior Bending/Core /PC/Core+ Conditioning
A. Snatch Pull Cluster, 1.1.1 reps x 3 sets, rest 60 seconds between sets.
B1. Half Kneeling Pallof Press, 8 reps/each way x 2 sets, rest 45 seconds between sets,
Focus on Breathing, make sure inhale thru nose/belly, and exhale thru nose/belly.
B2. Banded Leg Curls, 20 reps x 2 sets, rest 60 seconds between sets.
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C. 3 Sets of the following @ Moderate, Aerobic Effort of the following:
5 Minutes on the Clock:
20 Second Calorie Row
10 Goblet Squats or Wall Balls
10 Ball Slams
5 Pull-Ups
Rest 2 Minutes between sets

C. Competition Phase
Olympic Lifting Focus Speed Work + Olympic Lifting Posterior Bending + Posterior Chain/Core/Posterior Chain/Upper Body Gymnastics + Conditioning
A. Ground Muscle Snatch, 5 reps x 3 sets, rest as needed between sets.
Choose a weight that is comfortable, and this is meant to be a warm up for Section B
B. Squat Snatch, build to heavy set of 2, 10 minute time limit.
C. Snatch Pull Cluster, 100%, 1.1 x 3 sets, rest 1-2 mintues between sets.
C1. Reverse Hyper, 10 reps heavy x 3 sets, rest 45 seconds.
C2. Tall Kneeling Pallof Press, 8 reps/each side x 3 sets, rest 45 seconds.
C3. DB Powell Rasies, 8 reps/each arm x 3 sets, rest 45 seconds.
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D. Barbell Conditioning of the following:
Every Minute on the Minute, complete the following for 10 Minutes of the following of:
1 Power Snatch + 1 Squat Snatch + 3 Overhead Squats, use 60-70% of your best 1RM

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