“Saturday 7.13.2019 + Schedule for the Weekend”

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

Schedule for the Weekend:
1. Saturday, July 13th, 2019: 9:00 am Community Workout + Open Gym 10:00 am to 12:00 pm


2. Sunday, July 14th, 2019: 9:00 am-11:00 am Open Gym + 10:00 am Vagabond Sweat Class

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3. Sunday, July 14th, 2019: 9:00 am Vagabond Gymnastics Class with Coach Heather on All Variations of Pull-Up Technique and Skill

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1. Vagabond Next Beginners Class on August 5th, 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 Annual Summer Party on Saturday, July 20th @ 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 July 20th! We’ll have food, yard games, swimming, DJ for music 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!

I. Phases Strength + Conditioning:

A. Lifestyle + Fitness Phase

Vagabond Community Day

Teams of Two Complete the following:

Complete the following for time of:

100 Cal Row or 80 Cal Assault Bike

150 Wall Balls or Goblet Squats

800 Meter Run

150 Burpees

100 Cal Row or 80 Cal Assault Bike

150 Hang Power Snatch @ 75/55, 65/45 lbs or Russian KBS

800 Meter Run

Break up how you see fit, but must finish all of one movement before moving onto next movement

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B. Competition Phase

Vagabond Community Day

A. Warm-Up of the following: Building each week for 4 weeks.

Week 4 of Sled Pushes

15 Sets of 30 Meter Sled Pushes Unweighted(Just to the Grass and rest straight ahead), rest 60 plus seconds between sets.

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Rest 10 Minutes

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12 Minutes @ Sustained Effort of:

200 Meter Run

5 Barbell Front Squats @ 95/65 lbs

100 Meter Run

10 Barbell Push Press

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Rest 6 Minutes

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12 Minutes @ Sustained Effort of:

10 Cal Assault Bike

8 Hang Power Snatch @ 95/65 lbs

10 Cal Row

8 Overhead Squats

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Done!

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