“Saturday 11.9.2019 + Schedule for the Weekend”

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

Schedule for the Weekend:
1. Saturday, November 9th, 2019: 9:00 am Community Workout + Open Gym 10 am to 11:45 am


2. Sunday, November 10th, 2019: 9:00 am-11:00 am Open Gym + 10:00 am Vagabond Sweat Class

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3. Sunday, November 10th, 2019: 9:00 am Gymnastics Class with Coach Heather

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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!

I. Phases Strength + Conditioning:

A. Lifestyle + Fitness + Competition Phases

Vagabond Community Day

Teams of Two Complete the following of:

30 Minutes on the Clock of the following:

15 Russian KBS or 15 Hang Power Snatch @ 95/65 lbs

150 Meter Row

15 Goblet Squats or Wall Balls

100 Meter Run(5-8 Cal Assault Bike)

15 DB Push Press or Barbell Push Press

Switch off every movement, so Partner 1 does Russian kbs, partner 2 does row, partner 1 does goblet squats, etc.

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