“Saturday 4.14.2018 + Schedule for Weekend”

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

Schedule for the Weekend:
1. Saturday, April 14th, 2018: 9:00 am Lifestyle + Fitness Phase Team Workout
2. Saturday, April 14th, 2018: 10:00 am to 12:00 pm Open Gym
3. Saturday, April 14th, 2018: 10:00 am Competition Phase Class
4. Sunday, April 15th, 2018: 9:00 am to 11:00 am Open Gym
5. Sunday, April 8th, 2018: 8:00 am Vagabond Circuit Training Class Week 2
6. Sunday, April 15th, 2018: 10:00 am Sweat Class

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1. Vagabond Next Beginners Class on April 30th, 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.

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2. Vagabond Mother Day Workout on Sunday, May 13th, 2018 @ 9:00 am:
This will be our 4th year running this Annual Mother’s Day Workout for the Susan G Komen Fundraiser. All proceeds with T-Shirt and Tank-Top Sales will go towards donation for Vagabond Friend and Member, Robin Johnson Taylor, who is a 2 time survivor from breast cancer. Come 9 am on Mother’s Day Workout and take part in a great cause and suggested donation for those who do not get t-shirts, can be $20 if you want to donate that day!
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3. 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

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4. 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.

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5. 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:
http://kettlebellkitchen.com/menu.php

Ordering instructions and FAQs can be found here:
http://www.kettlebellkitchen.com/frequently-asked-questions/

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

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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3-5 Minutes of the following: Coach Option Workout
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3-5 Minutes of the following:
Run 100 Meters
5 Goblet Squats
5 Burpees

II. Phases Strength and Conditioning:
A. Lifestyle Phase
Community/Team Building/Team Workout
Teams of Two Complete the following of:
AMRAP 28 Minutes of the following:
28 Cal Row or Cal Assault Bike or 400 Meter Run
28 Burpees
28 Cal Row or Cal Assault Bike or 400 Meter Run
28 Wall Balls
Break up reps as you see fit, cannot move onto next movement, until you finish all reps of each movement.

B. Fitness Phase
Community/Team Building/Team Workout
Teams of Two Complete the following of:
AMRAP 28 Minutes of the following:
28 Cal Row or Cal Assault Bike or 400 Meter Run
28 Burpees
28 Cal Row or Cal Assault Bike or 400 Meter Run
28 Wall Balls
Break up reps as you see fit, cannot move onto next movement, until you finish all reps of each movement.

C. Competition Phase
Dynamic Effort Upper Body Gymnastics + CrossFit Sport Conditioning
A. Gymnastics Movement Effort of the Day:
4 Sets of the following:
10 Pistols(5/each leg)
10 Strict Handstand Push-Ups
You can break up handstand push ups, but If you need to break up at least 3 separate times, then scale number of handstands between 6-8 for total for each set.
Rest as Needed Between Sets
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B. Gymnastics Movement Effort of the Day:
Practice Free Hand Standing Hold x 10 Minutes
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C. Conditioning Effort of the Day Sport CrossFit:
5 Rounds for time of the following:
10 DB Snatches @ 70/45 lbs
20 Cal Row
10 Toes to Bar
40 Double Unders

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