“Saturday 4.6.2019 + Schedule for the Weekend”

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

Schedule for the Weekend:
1. Saturday, April 6th, 2019: 9:00 am Community Workout + Open Gym 10:00 am to 12:00 pm
2. Saturday, April 6th, 2019: Gym will close 12:00 pm.
3. Sunday, April 7th, 2019: 9:00 am to 11:00 am Open Gym
4. Sunday, April 7th, 2019: 8:30 am Vagabond Circuit Class Week 3
5. Sunday, April 7th, 2019: 10:00 am Sweat Class

6. Sunday, April 7th, 2019: 9:30 am Vagabond Gymnastics Class.

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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.
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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

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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!

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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:
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 Warm-Up
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3 Sets of the following:
30 Seconds of Airdyne/Row
Rest 10 Seconds
30 Seconds of Indian Push-Ups
Rest 10 Seconds
30 Seconds of Banded Good Mornings

II. Phases Strength + Conditioning:

A. Lifestyle Phase + Fitness Phase

Vagabond Community Day
Teams of Two Complete the following of:
1 Mile Run or 2000 Meter Row
While partner is running/rowing, Partner 2 will be hold KB/DB Farmer’s Hold x 30 seconds total time unbroken.
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150 Wall Balls as a team
While partner is wall balling, Partner 2 will hold plank hold.
150 Burpees as a team

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While partner is performing burpees, Partner 2 will complete 40 Single Unders or 30 Double Unders
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1 Mile Run or 2000 Meter Row
While partner is running/rowing, Partner 2 will be hold KB/DB Farmer’s Hold x 30 seconds total time unbroken

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B. Competition Phase
Vagabond Community Day
Posterior Chain Day
A1. Trap Bar Deadlift Cluster, 1.1.1.1.1 x 3 sets, rest 15 seconds.
15 reps
A2. Standing Broad Jump, 5 reps x 3 sets, rest 2 minutes between sets.
B1. Hip Thrusts, 6-8 reps x 3 sets, rest 45 seconds.
Go up in weight from last week.
B2. Deadbug Pressing Against Wall, 8 reps/each way x 3 sets, rest 90 seconds.
C1. Single Leg KB RDL, 6 reps/each leg x 3 sets, rest 45 seconds.
Go up in weight from last week
C2. Handstand Hold, 30 seconds, rest, 30 seconds x 3 sets, rest 90 seconds.
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E. 4 Rounds for time of:
10 Toes to Bar
20 Cal Row
30 Double Unders
10 Burpees
20 Cal Row
30 Double Unders

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