“Thursday 2.8.2018 + VBC Bring a Friend Day Every Class All Day”

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

VAGABOND BRING A FRIEND DAY EVERY CLASS EVERY THURSDAY ALL DAY

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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.

Vagabond Post Night Out

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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3 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 Goblet Squats
Rest 10 Seconds

II. Phases Strength and Conditioning:
A. Lifestyle Phase
Upper Body Pull/Pull Assistance/Upper Body Pull/Pull Assistance
A1. Tall Kneeling KB Single Arm Press w/ other Kettlebell in Front Rack Position, 8 reps/each way x 3 sets, rest 45 seconds.
A2. DB Powell Raises, 8 reps/each arm x 3 sets, rest 45 seconds.
A3. Side Bridges, 20 seconds/each side x 3 sets, rest 45 seconds.
Make sure breathing thru nose/belly, inhale/exhale.
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B. AMRAP 10 Minutes of the following:
3 KB Russian
3 Burpees
6 KBS
6 Burpees
9 KBS Russian
9 Burpees
etc…
Keep climbing the ladder, until the 10 minutes is expired, keep going up by 3 every time
Compare to March 14th, 2017 to last time we performed this workout.

B. Fitness Phase
Upper Body/Core/Upper Body/Core + Conditioning
A1. DB Floor Press Heavy, 5 reps x 3 sets, rest 45 seconds between sets.
A2. Weighted Plank Holds, 30 second total duration x 3 sets, rest 45 seconds between sets.
A3. DB Tricep Extensions, 10-12 reps x 3 sets, rest 45 seconds between sets.
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B. AMRAP 10 Minutes of the following:
3 Hang Power Clean @ 115/75, 95/65 lns
3 Burpees
6 HPC
6 Burpees
9 HPC
9 Burpees
etc…
Keep climbing the ladder, until the 10 minutes is expired, keep going up by 3 every time
Compare to March 14th, 2017 to last time we performed this workout.

C. Competition Phase
Rest Day/Open Gym
A.1  Rest and recovery on Sunday
A.2  Z1 activity for 30-60 minutes – do something new
A.3  Recovery – mobility work (check out mobilitywod.com), PT work, band work.
A.4 Take some time to prepare your meals and training times for the week.

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