“Saturday 4.13.2019 + Schedule for Weekend + VB Annual Easter Egg Hunt”

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

Schedule for the Weekend:
1. Saturday, April 13th, 2019: 9:00 am Community Workout + Open Gym 10:00 am to 12:00 pm
2. Saturday, April 13th, 2019: Vagabond Easter Egg Hunt @ Flynn Family Farm @ 492 Bay Road, Easton @ 10:30 am
3. Sunday, April 14th, 2019: 9:00 am to 11:00 am Open Gym
4. Sunday, April 14th, 2019: 8:30 am Vagabond Circuit Class Week 4
5. Sunday, April 14th, 2019: 10:00 am Sweat Class


1. Vagabond Next Beginners Class on April 15th, 2019:
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 4th @ 7:00 pm:
Join us for a ladies night in at Vagabond CrossFit on May 4th at 7:00PM! 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:
$20 fee on account charge

3. Vagabond Easter Egg Hunt on Saturday, April 13th @ 1030 am at Flynn Family Farm:

We will be having our Annual Vagabond Easter Egg Hunt on Saturday, April 13th @ 10:30 am at the Flynn Family Farm. All families, children, older kids, and everyone is invited to take part in this great event, and it will be our first time at the Flynn Family Farm at 492 Bay Road in Easton. Looking forward to a great time, and do not forget to save the date!

4. 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.

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
8-10 Minutes of the following:
Coach Option Warm-Up


II. Phases Strength + Conditioning:

A. Lifestyle + Fitness Phase:

Vagabond Community Day

Teams of Two Complete the following:

35 Minutes on the Clock of the following:

Run 200 Meters or Row 200 Meters(Each person runs or rows 200 meters)

Wall Balls x 50 repetitions

Run 200 Meters or Row 200 Meters(Each person runs or rows 200 meters)

Burpees x 50 repetitions

Run 200 Meters or Row 200 Meters(Each person runs or rows 200 mters)

DB Snatch Alternating(Russian KBS an option as well)) x 50 repetitions


B. Competition Phase

Vagabond Community Day

Posterior Chain Day

A1. Trap Bar Deadlift Cluster, 1.1.1x 5 sets, rest 15 seconds.

12 reps

A2. Single Leg Box Jump tp Double Leg Landing Position on Box, 4 reps/each leg x 5 sets, rest 2 minutes.

B1. Hip Thrusts, 6-8 reps x 3 sets, rest 45 seconds.

Go up in weight from last week.

B2. Bird Dogs, 8 reps/each way x 3 sets, rest 45 seconds.

C1. Double Leg RDL, 8 reps x 3 sets, rest 30 seconds.

C2. Free Handstand Hold Practice, accumulate 1 minute total practice x 3 sets, rest 90 seconds or more.


D. 4 Sets of the following:

12 DB Snatch(6/each arm) @ 55/40 lbs

20 Cal Row

12 Chest to Bar Pull-Ups

20 Cal Assault Bike

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