“Thursday 3.14.2019 + Vagabond Bring a Friend Day All Day”

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

1. Vagabond Next Beginners Class on March 25th, 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. Vagabond Check-In Contest During the CrossFit Opens:
Every Year at Vagabond we have a 5 week social media online competition, where each Vagabond will have a chance to win a weekly prize, and then the grand prize of a free month membership with a random drawing for those who took part in the check in contest. Starting Thursday, February 21st until the end of the Opens, all you have to do is check into Vagabond when you attend a class, and we will keep a running tally, and each week, the highest total number of check ins done by that person, will receive a prize for the most check ins. Simple as that, check into Vagabond on Facebook, and your on your way to winning!
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3. Vagabond Spring Circuit Training Class Starts on Sunday, March 24th @ 8:30 am:
We have 15 spots for our next Vagabond Circuit Training Class. Cost of the class is $80 for the 6 week class that meets Every Sunday at 830 am. This class is focused around high volume, low intensity, bodyweight movements, and focused on building you aerobic potential with a rhyme and reason. If you are looking for something different from the regular Vagabond Group Classes, and to start your Sunday off right, then this is the class for you! Contact Kevin to save your spot today.

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4. Vagabond Night Out on Saturday, March 30th @ Stoneforge in Easton, Meet up Time between 730-800 pm:
We will be celebrating the end of the CrossFit Open on Saturday, March 30th at the Stoneforge in Easton and meet up time will be between 730-800 pm around the bar. We will come together as a community to celebrate the end of the Open and also just for a good night out with the community. Bring your significant other and come and have a great time out with our unbelievable community!

5. 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.

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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3-5 Minutes of the following:

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2 Sets of the following:
20 Seconds of KBS
Rest 10 Seconds
20 Seconds of Goblet Squats
Rest 10 Seconds
20 Seconds of Plank Holds
Rest 10 Seconds

II. Phases Strength + Conditioning:
A. Lifestyle Phase
A. DB Bench Press, 5 reps x 5 sets heavy, rest 1 minute between sets.
B1. DB Laying Tricep Extensions, 10-12 reps x 3 sets, rest 45 seconds.
B2. Banded Pull Aparts, 20 reps x 3 sets, rest 45 seconds.
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C. Conditioning of the following:
10-9-8-7-6-5-4-3-2-1 of the following”
Cal Row
DB Floor Press
20-18-16-14-12-10-8-6-4-2 of the following:
Box Step-Ups

B. Fitness Phase
Lower Body/Core/Lower Body/Core + Conditioning
A. Power Snatch Cluster, 70%, 1.1.1 x 3 sets, rest as needed between sets.
Last week we did 65%
B1. Barbell Pendalay Row, 8-10 reps @ mod weight x 3 sets, rest 45 seconds.
B2. Ball Pressing Core, 8 reps @ 3 second hold x 3 sets, rest 45 seconds.
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C. Conditioning of the following:
10-9-8-7-6-5-4-3-2-1 of the following:
Cal Assault Bike
Burpees
Toes to Bar or Hanging Knee Raises

C. Competition Phase
Rest Day/Open Gym
A.1  Rest and recovery on Sunday
A.2  Z1 activity for 30-60 minutes – do something new
A.3  Recovery – mobility work (check out mobilitywod.com), PT work, band work.
A.4 Take some time to prepare your meals and training times for the week.

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