“Saturday 6.9.2018 + Schedule for the Weekend”

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

Schedule for the Weekend:
1. Saturday, June 9th, 2018: 9:00 am Lifestyle + Fitness Phase Team Workout
2. Saturday, June 9th, 2018: 10:00 am to 12:00 pm Open Gym
3. Saturday, June 9th, 2018: 10:00 am Competition Phase Class
4. Sunday, June 9th, 2018: 9:00 am to 11:00 am Open Gym
5. Sunday, June 9th, 2018: 10:00 am VBC Sweat Class
6. Sunday, June 9th, 2018: 9:00 am Vagabond Gymnastics Class. CLICK HERE FOR WORKOUT.

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1. Vagabond Next Beginners Class on June 25th or July 9th, 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 Annual Summer Party on Saturday, July 28th @ 3:00 pm to Whenever It Ends:
S A V E the D A T E for our annual summer BBQ and pool party at the Flynn’s on Saturday August 5th! We’ll have food, yard games, swimming and fun for the whole family! Come kick back, relax and enjoy our awesome group! Thanks to the Flynn’s for hosting again this year- renovationson their gorgeous house will be done just in time! If you’ve never stopped by the farm’s nursery, be sure to when they open on Mother’s Day- it’s amazing!! Save the date for now, Vagabonds!

3. 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:
1500 Meter Row or 1600 Meter Run: Switch Every 250 meters on the row or switch every 200 meter run
200 Russian KBS-55/35 lbs-Switch Every 10 repetitions
150 Burpees-Switch Every 10 repetitions
100 Goblet Squat w/ Kettlebell or Wall Balls–Switch every 10 repetitions
50 Box Jumps-Switch every 5 repetitions
1500 Meter Row or 1600 Meter Run: Switch Every 250 meters on the row or switch every 200 meter run

B. Fitness Phase
A. Lifestyle Phase
Community/Team Building/Team Workout
Teams of Two Complete the following of:
1500 Meter Row or 1600 Meter Run: Switch Every 250 meters on the row or switch every 200 meter run
200 Russian KBS-55/35 lbs-Switch Every 10 repetitions
150 Burpees-Switch Every 10 repetitions
100 Goblet Squat w/ Kettlebell or Wall Balls–Switch every 10 repetitions
50 Box Jumps-Switch every 5 repetitions
1500 Meter Row or 1600 Meter Run: Switch Every 250 meters on the row or switch every 200 meter run

C. Competition Phase
Dynamic Effort Upper Body Gymnastics + CrossFit Sport Conditioning
A. Warm-Up with the following of:
5 Sets of the following:
30 Second Burpees
rest 15 seconds
60 Seconds Assault
rest 15 seconds
30 Seconds Russian KBS
rest 30 seconds
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Rest 5-10 Minutes
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B. Stamina Conditioning of:
EMOTM X 12 Minutes of the following:
Odd Minute: 15/10 Cal Row
Even Minute: 8 Burpees + 4 Squat Cleans @ 155/105 lbs
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Rest 5-10 Minutes
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C. Complete the following of:
50/35 Cal Assault Bike
25 Hang Power Cleans @ 135/95 lbs
50/35 Cal Assault Bike

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