“Saturday 9.8.2018 + Schedule for the Weekend”

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

Schedule for the Weekend:
1. Saturday, September 8th, 2018: 9:00 am Lifestyle + Fitness Phase Team Workout
2. Saturday, September 8th, 2018: 10:00 am to 11:30 am Open Gym
3. Saturday, September 8th, 2018: 10:00 am Competition Phase Class
4. Sunday, September 9th, 2018: 9:00 am to 11:00 am Open Gym
5. Sunday, September 9th, 2018: 10:00 am VBC Sweat Class
For Time of the following:
50-40-30-20-10 of the following:
Abmat Sit-Ups
100-80-60-40-20 of the following:
Jump Rope Singles
30-25-20-15-10 of the following:
Cal Row
6. Sunday, September 9th, 2018: 8:30 am Circuit Training Class Week 1

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1. Vagabond Next Beginners Class on September 10th, 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 Internal Competition Throwdown on Saturday, September 22nd
SAVE the DATE for the annual member THROWDOWN! This year we are holding this members-only competition at Vagabond from 9AM-3PM on Sept. 22nd- registration will be open soon! This is always a great day at Vagabond and is open to all fitness levels in Lifestyle and Fitness Phases (sorry, Comp group!). If you’re thinking of a great challenge or pushing yourself in a new way, think about signing up! We’ll also need lots of judges! Any questions, please ask any coach and be on the lookout for the sign up soon! Cost to compete is $25 and includes a custom t-shirt from Forever Fierce-Judges get free t-shirts! This is a great community builder and a great way to spend a Saturday with your friends and fellow members of the gym. One male and one female from both Lifestyle and Fitness will be crowned winner at the end of the day!
The Challenge will test familiar movements and energy systems that we train on a consistent basis at the group classes- All are encouraged to participate in this fun day! Here’s Some General Standards for the Vagabond Internal Competition- official workouts to be announced soon!

CLICK HERE FOR LINK TO SIGN UP OR VOLUNTEER.

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3. Vagabond Circuit Training Class Starts the Fall Session on Sunday, September 9th:
This class is based on low intense, high volume, moderate aerobic work over a given period time. This is great for those looking for something different from the regular group classes or individual training. The cost of the class is $80 for 6 weeks, and contact KEVIN to save your spot today!

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4. 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:
Focus on Hip Opening + Calf Mobility
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2 Sets of the following:
20 Seconds of banded good mornings
Rest 10 Seconds
20 Seconds of Goblet Squats
Rest 10 Seconds
20 Seconds of Plank Holds
Rest 10 Seconds

II. Phases Strength and Conditioning:
A. Lifestyle Phase
Community Builder/Team Workout
Teams of Two Complete the following of:
1 Mile Accumulated Run(Switch off every 200 or 400 meters) or 1800 Meter Row
100 Burpees(switch every 10 repetitions)
100 Wall Balls or Goblet Squats(switch every 10 repetitions)
100 Box Jumps or StepUps(switch every 10 repetitions)
100 Hang Power Snatches @ 75/45 lbs(switch every 10 repetitions)
1 Mile Accumulated Run(Switch off every 200 or 400 meters or 1800 Meter Row

B. Fitness Phase
Community Builder/Team Workout
Teams of Two Complete the following of:
1 Mile Accumulated Run(Switch off every 200 or 400 meters) or 1800 Meter Row
100 Burpees(switch every 10 repetitions)
100 Wall Balls or Goblet Squats(switch every 10 repetitions)
100 Box Jumps or StepUps(switch every 10 repetitions)
100 Hang Power Snatches @ 75/45 lbs(switch every 10 repetitions)
1 Mile Accumulated Run(Switch off every 200 or 400 meters or 1800 Meter Row

C. Competition Phase
Dynamic Effort Upper Body Gymnastics + CrossFit Sport Conditioning
A. Strength Work Olympic Lifts:
Power Clean + Front Squat
Every 90 Seconds complete 1 Power Clean + 2 Front Squats
Go up in weight each set if you want, or choose a weight and stay there
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B. Gymnastics Work Handstand Push-Up:
Ring Muscle-Ups of the following:
Total 6-8 Ring Muscle-Ups
Rest as needed
Total 5-7 Ring Muscle-Ups
Rest as needed
Total 4-6 Ring Muscle-Ups
Done
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C. Complete the following of:
A. 50/35 Cal Row
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Rest 4 Minutes
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B. 5 Rounds of the following:
7 Power Cleans @ 115/75 lbs
7 Lateral Burpees
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Rest 8 Minutes
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C. 50/35 Cal Row
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Rest 4 Minutes
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D. 5 Rounds of the following:
7 Squat Cleans @ 95/65 lbs
7 Lateral Burpees

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