“Monday 5.14.2018 + VBC Ladies Night In + Vagabond Olympic Lifting Class @ 6:35 pm”

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

Vagabond Olympic Lifting Class on Monday, May 13th @ 6:35 pm. CLICK HERE FOR WORKOUT.


1. Vagabond Next Beginners Class on June 4th, 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 Ladies Night Out on Saturday, May 19th @ 7:30 pm:
Join us for a ladies night in at Vagabond CrossFit on May 19th at 7:30PM! Wine tasting is a fun way to learn about wine while enjoying the great company of friends in a private setting; sipping inside of a gym takes it to the next level! Tim Paulus, a VBC member, Culinary Institute of America graduate, and Wine Buyer for a gourmet grocer on the South Shore, will hang out at Vagabond with a selection of 8 wines to sip, savor, and enjoy along with personalized tasting notes. For 90 minutes, he will cover everything from tasting tips, wine facts, food pairing ideas and anything else VBC members may be interested in regarding the wine industry. Don’t miss out on this fun night whether you’re a wine novice or a cork dork – everyone will feel welcome!

You must pay and sign up in advance. Please join this event but note that your spot is guaranteed only with payment:
$15 cash in advance or account charge

3. Vagabond CrossFit Performs “Murph” on Monday, May 28th @ 9:00 am
We will be taking part in our Third Annual Memorial Day Workout called ” Murph”. This workout is consider one of the first Hero Workouts in CrossFit, and it is a great way to honor those who have made the ultimate sacrifice to protect us and serve us during their time in the military. Click HERE to learn more information.


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:
3 minutes of z1 work
3-5 Minutes of the following:
Coach Option Warm-Up-Try Something Different!
2 Sets of the following:
30 Seconds of Airdyne/Row
Rest 10 Seconds
30 Seconds of KBS
Rest 10 Seconds
30 Seconds of Banded Good Mornings

II. Phases Strength and Conditioning:
A. Lifestyle Phase
Double Leg/Upper Body Pull/Core + Conditioning
A. High Bar Back Squat, 75%, 5 sets of 3 reps, rest 60 seconds between sets.
1RM Results: September 1st or August 15th, 2017
B1. Standing Pallof Press, 10 reps/each way x 2 sets, rest 45 seconds.
B2. DB Box Step-Ups, 8 reps/each leg x 2 sets, rest 45 seconds.
C. Complete the following of:
5 Sets of the following:
AMRAP 2 Minutes of the following:
5 Goblet Squats
5 Ball Slams
5 Cal Assault Bike
Rest 1 minute between sets
Goal increase effort on bike each set
Start over every set

B. Fitness Phase
Olympic Lifting Posterior Bending + Upper Body Pull/Upper Body Pull Assistance + Conditioning
A. Power Snatch or Squat Snatch Cluster, 85%, 1.1 x 4 sets, rest 1-2 minutes between sets.
B1. Standing Cable or Banded Row, 10 reps/each arm x 2 sets, rest 45 seconds between sets.
B2. Weighted Plank Holds, 25 seconds, rest 5 seconds, 25 seconds x 2 sets, rest 45 seconds between sets.
C. Complete the following for total reps of:
Complete the following of:
5 Sets of the following:
AMRAP 2 Minutes of the following:
5 Wall Balls
5 Pull-Ups
8 Burpees
Rest 1 minute between sets
Goal increase effort on bike each set
Start over every set

C. Competition Phase
Lower Body Squat/Core or Jump + Oly Clean + Single Leg/Posterior Chain + Set Conditioning Low Intense
A1. Front Squat, 5 sets of 3 reps, 65%, rest 15 seconds.
A2. Tall Box Jumps, 5 reps 5 sets, rest as needed between sets.
B1. Deadbug Pressing Against Wall, 8 reps/each side x 3 sets, rest 45 seconds between sets.
B2. Front Rack Walking Lunges, 5 reps/each leg x 3 sets, rest 45 seconds between sets.
C. Power Clean, on the minute, every minute x 8 minutes of the following:
3 reps @ 65% of best power clean, focus on speed of movement.
D. Gymnastics Conditioning of the following:
AMRAP 15 Minutes of the following:
10 DB Snatch(5/each arm) @ 70/50 lbs
10 Cal Assault Bike
3-5 Ring Muscle-Ups
E. Accessory Work of the following:
E1. Banded Push Downs, 20 reps x 3 sets, rest 15 seconds
E2. Single Leg Banded Curls, 10 reps/each side x 3 sets, rest 45 seconds.

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