“Saturday 5.12.2018 + Schedule for the Weekend”

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

Schedule for the Weekend:
1. Saturday, May 12th, 2018: 9:00 am Lifestyle + Fitness Phase Team Workout
2. Saturday, May 12th, 2018: 10:00 am to 12:00 pm Open Gym
3. Saturday, May 12th, 2018: 10:00 am Competition Phase Class
4. Sunday, May 13th, 2018: 9:00 am Mother’s Day Breast Cancer Annual Workout

+

1. Vagabond Next Beginners Class on May 14th, 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.

+
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!
+

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

+
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.

+

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
+
3-5 Minutes of the following: Coach Option Workout
+
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:
2000/1600 Meter Row or 1600 Meter Run or 125/100 Cal Assault Bike-Switch Every 45 Seconds
100 Shoulder to Overhead or DB Push Press- Switch Every 10 Repetitions
150 Wall Balls-Switch Every 15 Repetitions
100 Burpees-Switch Every 10 Repetitions
2000/1600 Meter Row or 1600 Meter Run or 125/100 Cal Assault Bike-Switch Every 45 Seconds

B. Fitness Phase
Community/Team Building/Team Workout
Teams of Two Complete the following of:
2000/1600 Meter Row or 1600 Meter Run or 125/100 Cal Assault Bike-Switch Every 45 Seconds
100 Shoulder to Overhead or DB Push Press- Switch Every 10 Repetitions
150 Wall Balls-Switch Every 15 Repetitions
100 Burpees-Switch Every 10 Repetitions
2000/1600 Meter Row or 1600 Meter Run or 125/100 Cal Assault Bike-Switch Every 45 Seconds

C. Competition Phase
Dynamic Effort Upper Body Gymnastics + CrossFit Sport Conditioning
A. Warm-Up with the following of:
Every Minute on the Minute x 20 Minutes of the folloing:
Odd Minute: 30 Second bike
Even Minute: 30 Second Shuttle Run
+
B. Gymnastics Movement Effort of the Day:
Handstand Walk Total 200 Feet for Walking
If walking is an issue, then perform Handstand Holds x 3 minutes total
+
C. Conditioning Effort of the Day Sport CrossFit:
AMRAP 5 Minutes of:
30 Double Unders
10 Wall Balls
+
Rest 2 Minutes
+
AMRAP 5 Minutes og:
10 Cal Row
10 Hang Power Snatch @ 75/45 lbs
+
Rest 2 Minutes
+
AMRAP 5 Minutes of the following:
30 Double Unders
10 Burpees
+
Rest 2 Minutes
+
AMRAP 5 Minutes of the following:
10 Cal Row
10 Ball Slams
+
Done!

Post Comments to Group Page.

Leave a Reply