“Monday 9.9.2019 + Vagabond Lifting Class @ 6:35 pm for All Levels + Last Week of Sign-Ups for Throwdown”

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

Vagabond Lifting Class @ 6:35 pm Every Monday For All Levels

Snatch Specific Warm-Up

Demo + Explain

Snatch Balance, 3 reps x 3 sets

10 Minutes to work to 80-85% iso of Max Squat Snatch

Every 90 Seconds for 15 Minutes, Pause Snatch + Snatch + OHS

Snatch Grip RDL, 4 sets of 8 reps


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.
2. Kettlebell Kitchen At Vagabond:
We are excited to announce our 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.


3. Vagabond Fall Circuit Training Class Starts on Sunday, September 8th @ 8:30 am:
We have 15 spots for our next Vagabond Circuit Training Class. Cost of the class is $80 for the 6 week class that meets Every Sunday at 830 am. This class is focused around high volume, low intensity, bodyweight movements, and focused on building you aerobic potential with a rhyme and reason. If you are looking for something different from the regular Vagabond Group Classes, and to start your Sunday off right, then this is the class for you! Contact Kevin to save your spot today.


4. Vagabond Throwdown Competition with CrossFit First Down of Mansfield on Saturday, September 28th
SAVE the DATE for the annual member THROWDOWN! This year we are holding this members-only competition at Vagabond for Vagabond Members and CrossFit First Down of Mansfield from 9AM-3PM on Sept. 28th- registration is live! This is always a great day at Vagabond and is open to all fitness levels for RX or Scaled. 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 divisions 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!




5. Dr. Andrew Millet’s Low Back Health Seminar on Saturday, October 5th @ 1030 am @ Vagabond CrossFit, sign up at Facebook Event Page:

The Bulletproof Your Low Back seminar is a way for athletes and active individuals to take an active role in working on their mobility, stability, and strength through various exercises, movements, etc. to help put themselves in the best position to avoid low back pain with training and lifting.

Cost of seminar is $25 and can pay thru Vagabond System.

Bio on Presenter:
Andrew Millett MSPT, SFMA, CSCS is a sports orthopedic physical therapist with a background in Strength and Conditioning. He is the owner of Move Strong Physical Therapy, LLC. His practice uses a combination of manual therapy (dry needling, soft tissue mobilization, etc.), exercise, and strength training to help athletes of all ages and abilities move and feel better. He has worked with athletes ranging from middle school age up to the professional and Olympic ranks.


I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
3-5 minutes of coach option
3 Sets of the following of Coach Run Warm-Up:
15 Seconds of Banded Pull Aparts
Rest 15 Seconds
30 Seconds of Airdyne
Rest 15 Seconds
15 Seconds of Goblet Squats
Rest 15 Seconds


II. Phases Strength + Conditioning:

A. Lifestyle Phase

Lower Body Squat + Single Leg/Core + Conditioning

A. Front Squat, 5 sets of 3 reps, rest 1 minute between sets.

Last time we tested 1RM: May 21st, 2019

Week 3 of Front Squats-Switch out at Week 4

B1. Single Leg Reverse In Place Lunge, 8 reps/each way x 2 sets, rest 45 seconds.

B2. Standing Pallof Press, 8 reps/each way x 2 sets, rest 45 seconds.


C. Conditioning of the following:

5 Sets of the following:

12 Goblet Squats

12 Russian KBS(American KBS if performing Vagabond Throwdown)

12/10 Cal Assault Bike

Rest 1 Minute Between Sets


B. Fitness Phase

Upper Body Press Horizontal or Vertical(Every Other Week)+ Upper Body Push/Upper Body Pull + Conditioning

A1. DB Floor Press Heavy, 8-10 reps x 3 sets, rest 45 seconds.

September 3rdwe did DB Bench Press, 8-10 reps for Week 1, this is Week 1 for Floor Press.

A2. Banded Push-Downs, 20 reps x 3 sets, rest, 45 seconds.

A3. Standing Cable Row, 10 reps/each way x 3 sets, rest 45 seconds.

A4. TRX or Ring Rows, 10-12 reps x 3 sets, rest 90 seconds.


B. Conditioning of the following:

5 Sets of the following:

12 Wall Balls or Heavy Goblet Squats

12 Russian KBS(American KBS if you like)

200 Meter Run

Rest 1 minute between sets


C. Competition Phase

Deadlift Variation + Single Leg + Upper Body Pull + Upper Body Push + Core/PC + Cond.

A. Sumo Deadlift Cluster, 6 sets of 1.1 cluster, rest 15 seconds between each cluster, rest as needed between sets.

Make sure it’s not a slow eccentric, get right to the bottom.

B. Chest to Bar Pull-Ups Routine of the following:

Every 4 Minutes for 20 Minutes of the following:

15 Chest to Bar Pull-Ups

Run 200 Meters

Rest with time remaining from the 4 minutes, and should complete 5 sets total.

C1. Single Leg Lateral Lunge(Hold KB in Deadlift Position), 6 reps/each leg x 3 sets, rest 60 seconds.

C2. Standing Pallof Press, 6 reps/each way x 3 sets, rest 60 seconds.

C3. Weighted Bar Dip Cluster, 1.1.1 x 3 sets, rest 60 seconds.

C4. Bird Dogs, 5 reps @ 5 second hold/each way x 3 sets, rest 60 seconds.


D. Complete the following of:

6 Sets of the following:

Row 400 Meters Hard Hard Pace, rest 4 plus minutes between sets.

Post Comments to Group Page.

Leave a Reply