“Thursday 3.7.2019 + Vagabond Bring a Friend Day All Day All Classes”

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.
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!
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.

4. 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:
Ordering instructions and FAQs can be found here:
Please use the gym zip code 02375 when building your account.

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
3-5 Minutes of the following:
Coach Option Warm-Up
2 Sets of the following:
30 Seconds of Airdyne/Row
Rest 10 Seconds
30 Seconds of Indian Push-Ups
Rest 10 Seconds
30 Seconds of KBS

II. Phases Strength + Conditioning:
A. Lifestyle Phase
Upper Body Press Horizontal + Upper Body Push/Upper Body Pull + Conditioning
A. DB Floor Press, 5 reps x 5 sets heavy, rest 1 minute between sets.
B1. Push-Ups, 12-15 reps or Box Push-Ups, 12-15 reps or Knee Push-Ups, 10-12 reps or Negative Push-Ups, 10-12 reps x 3 sets, rest 45 seconds.
*People can scale number of repetitions as well, that best fits their needs.*
B2. Ring Rows, 10-12 reps x 3 sets, rest 45 seconds.
B3. Side Bridges, 30 seconds/each side x 3 sets, rest 45 seconds.
C. Conditioning of the following:
AMRAP 12 Minutes:
Last Tested on March 20th, 2018
3 Cal Assault Bike
3 Burpees
6 Cal Assault Bike
6 Burpees
continue this fashion until the 12 minutes is complete…

B. Fitness Phase
Lower Body/Core/Lower Body/Core + Conditioning
A. Power Snatch Cluster, 65%, 1.1.1 x 3 sets, rest as needed between sets.
B1. KB Rotational Row, 8 reps/each arm x 3 sets, rest 45 seconds.
B2. DB Cuban Press, 10-12 reps x 3 sets, rest 45 seconds.
C. Conditioning of the following:
AMRAP 12 Minutes:
3 Cal Row
3 Hang Power Snatch @ 95/65 lbs, 75/55 lbs
6 Cal Row
6 Hang Power Snatch @ 95/65 lbs, 75/55 lbs
continue this fashion until 12 minutes is complete…

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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