“Saturday 5.18.2019 + Schedule for the Weekend”

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

Schedule for the Weekend:
1. Saturday, May 18th, 2019: 9:00 am Community Workout + Open Gym 10:00 am to 12:00 pm
2. Sunday, May 19th, 2019: 9:00 am-11:00 am Open Gym + 10:00 am Vagabond Sweat Class

1. Vagabond Next Beginners Class on June 3rd, 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. 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

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3. 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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4. Vagabond Circuit Training Class Starts on Sunday, June 2nd @ 8:30 am:
To reserve spot today, contact Kevin for more information on this moderate intense, high volume class based on Bodyweight + Accessory Movements that allows you to work thru multiple workouts in a moderate intense environment, which is great for weight loss, sweating, and eliciting the dose response we are looking for thru building the aerobic/cardio system. Spots are limited to 15 people in total for the class. Contact us today for more information to reserve spot!

I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
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3-5 minutes of coach option

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II. Phases Strength + Conditioning:

A. Lifestyle + Fitness Phase

Vagabond Community Day

Teams of Two Complete the following:

35 Minutes on the Clock:

16 DB Hang Squat Cleans or Hang Squat Cleans @ 115/80 lbs, 95/65 lbs

16 Burpee Box Jumps or Burpee Step-Ups

32 Second Front Lean Rest Hold-As Partners

16 Wall Balls

16 Russian KBS

32 Cal Row or 400 Meter Run-Split Up as a team

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B. Competition Phase

Vagabond Community Day

A. Warm-Up of the following:

4 Sets of the following:

Row 250 Meters

Assault Bike x 15 Calories

60 Meter Backwards Sled Walk @ lightweight(use gray sleds)

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B. Strength + Accessory Work of the following:

A. Overhead Squat, 5 sets of 3 reps, rest as needed between sets.

Build in weight each set, will do this for next 3 weeks.

Week 2 of Overhead Squats

B. Push Press, 65% x 3 reps, 70% x 3 reps, 75% x 3 reps x 3 sets.

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C. Gymnastics Training of the following:

EMOTM x 12 Minutes of the following:

Minute 1: 6-8 Strict Handstand Push-Ups(You can increase Depth if you want)

Minute 2: 50 Double Unders

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D. 4 Rounds for time of the following:

20/15 Cal Assault Bike

15 Thrusters @ 95/65 lbs

20/15 Cal Row

15 Burpees

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