“Friday 9.7.2018”

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

1. Vagabond Next Beginners Class on September 10th, 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.

2. Vagabond Internal Competition Throwdown on Saturday, September 22nd
SAVE the DATE for the annual member THROWDOWN! This year we are holding this members-only competition at Vagabond from 9AM-3PM on Sept. 22nd- registration will be open soon! This is always a great day at Vagabond and is open to all fitness levels in Lifestyle and Fitness Phases (sorry, Comp group!). If you’re thinking of a great challenge or pushing yourself in a new way, think about signing up! We’ll also need lots of judges! Any questions, please ask any coach and be on the lookout for the sign up soon! Cost to compete is $25 and includes a custom t-shirt from Forever Fierce-Judges get free t-shirts! This is a great community builder and a great way to spend a Saturday with your friends and fellow members of the gym. One male and one female from both Lifestyle and Fitness will be crowned winner at the end of the day!
The Challenge will test familiar movements and energy systems that we train on a consistent basis at the group classes- All are encouraged to participate in this fun day! Here’s Some General Standards for the Vagabond Internal Competition- official workouts to be announced soon!


3. Vagabond Circuit Training Class Starts the Fall Session on Sunday, September 9th:
This class is based on low intense, high volume, moderate aerobic work over a given period time. This is great for those looking for something different from the regular group classes or individual training. The cost of the class is $80 for 6 weeks, and contact KEVIN to save your spot today!


4. 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:

Ordering instructions and FAQs can be found here:

Please use the gym zip code 02375 when building your account.

I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
3-5 minutes of dynamic prep movement:
3-5 minutes of the following:
airdyne 20 seconds
5 goblet squats
row 20 seconds
5 push-ups or knee push-ups

II. Phases Strength and Conditioning:
A. Lifestyle Phase
Lower Body/Posterior Asst + Conditioning
A1. Sumo Deadlift, 4 sets of 3 reps, rest 15 seconds between sets.
We did sets of 3 reps on August 17th, compare to then.
A2. Tall Box Jumps, 5 reps x 4 sets, rest 30 seconds between sets.
A3. Tall Kneeling Pallof Press, 5 reps/each way x 4 sets, rest 45 seconds between sets.
B. Every 4 Minutes for 20 Minutes complete the following of:
30 Second Row Cal
15 DB Push Press or Barbell Push Press @ 75/45 lbs
90 Second Cal Row
15 Sit-Ups Anchored Feet
So if it takes you 3 minutes, then rest 1 minute before starting again, you will complete 5 sets total.

B. Fitness Phase
Lower Body/Core + Conditioning
A. Low Hang Power Clean(Clean from below knee, pause @ below knee, then clean from this position), 3 reps x 4 sets, rest 1-2 minutes between sets.
B1. Banded Good Mornings, 15 reps x 3 sets, rest 30 seconds.
B2. Deadbug Variation, 8 reps/each leg x 3 sets, rest 30 seconds.
This is not on the wall, this is free from the wall, and reaching hands behind head, as leg goes forward.
C. Complete the following of:
Every 4 Minutes for 20 Minutes complete the following of:
30 Second Cal Assault Bike
12 Barbell Push Press @ 95/65, 75/45 lbs
Run 300 Meters(Modify to 90 seconds assault bike)(Run to Stop Sign and Back)
12 Wall Balls or 10 Hang Squat Cleans @ weight above-Client Choice or Switch off every set
So if it takes you 3 minutes, then rest 1 minute before starting again, you will complete 5 sets total.

C. Competition Phase
Upper Body Press/Core + Oly Snatch + Upper Body Press/Upper Body Pull + Conditioning
A1. Push Press, 80%, 5 sets of 3 reps, rest 1 minute between sets.
A2. Standing Pallof Press, 5 reps/each way x 5 sets, rest 1 minute.
B. 3 Position Snatch + Overhead Squat(1 rep) Complex:
3 Position Snatch is the following: High Hang Snatch + Mid Thigh Snatch + Ground Snatch
C1. KB Row Rotational, 8 reps/each arm x 3 sets, rest 1 minute.
C2. Banded Pull Aparts, 20 reps x 4 sets, rest 1 minute.
D. CrossFit Conditioning Piece of the following:
AMRAP 10 Minutes of:
60 Double Unders
15 Power Snatches @ 75/45 lbs
E. Cool-Down Mono Work of the following:
4 Sets of the following:
Assault Bike of the following:
2 Minutes Easy
90 Second Harder Pace
60 Second Faster Pace
45 Second Walk/Rest
Men above 500 watts on 60 second work and women above 300 watts or more.

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