“Friday 11.8.2019 + CrossFit Open 20.5 Released: Choose from the 3 Options + Happy Veterans Day to our Military Personnel”

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

1. Vagabond One on One Assessment Start Up Classes: Start Whenever You Like, Contact us @ [email protected] or 508 930 8734:
We offer our Beginners One on One Program, which is mandatory before entering the group class or personalized training and will be directed through a well organized and efficient program. The duration of the Beginners Class Program is 5 ONE on ONE 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 personalized approach setting.

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2. Vagabond Kettlebell Speciality Class on Sunday, November 17th @ 10:00 am

CLICK BELOW TO REGISTER TODAY!

https://vagabond-crossfit.triib.com/events/vagabond-kettlebell-specialty-class/

The Kettlebell Swing is the foundation of effective Kettlebell training, and comes with a wide range of benefits.  In this class we will work on refining your technique and efficiently improve your training.
What you will learn: Cost of Class is $25.

  • Kettlebell safety
  • Power breathing 
  • Swing – starting from the Deadlift moving to Two-Arm Swing then One-Arm Swing
  • Troubleshooting drills along with progressions and regressions of the swing

We will then take what you learned and finish up with a group workout!

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3. Vagabond Annual Food Drive on Saturday, November 23rd @ 9:00 am:

We’ll be collecting donations all month long next month to directly benefit the Easton Food Pantry- please give big and rsvp here for the workout on 11/23!
We will be collecting canned goods all month long in November and will top it off with our annual workout! Please consider donating and joining in on 11/23.
Here’s a list of the items most in need:
Cereal, Pasta, Pasta Sauce, Soup, Baked Beans, Canned Vegetables, Canned Fruit, Tuna or other canned meat/fish, Peanut Butter & Jelly and, of course, Money or grocery gift cards!

Lifestyle + Fitness Phase Option Workouts During Class Times

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
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5 Minutes of the following:
Assault Bike x 20 seconds
KBS Russian x 10 reps
Goblet Squats x 10 reps
Jump Rope x 20 seconds

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HAPPY VETERANS DAY TO ALL OUR VAGABOND MILITARY PERSONNEL

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II. Lifestyle, Fitness and Competition Phase

CrossFit Open RX Option Workout

20 Minute Cap

40 Muscle Ups

80 Cal Row

120 Wall Balls @ 20/14 lbs to 10 ft/9 ft

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CrossFit Open Scaled Option Workout

20 Minute Cap

40 Chin Over Bar Pull-Ups

80 Cal Row

120 Wall Ball Shots 14/10 lbs to 10 ft/9 ft

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VB WAY Workout

20 Minutes on the Clock of the following:

8 Pull-Ups Kipping(8 TRX Row)

12 Cal Row

16 Wall Balls or Goblet Squats

24 Double Unders(30 Single Unders)

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