“Thursday 5.16.2019 + VB Bring a Friend Day + VB Summer Circuit Training Sign-Up for June 2nd”

Categories: Blog

1. Vagabond Next Beginners Class on June 3rd, 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 CrossFit Performs “Murph” on Monday, May 28th @ 9:00 am
We will be taking part in our Third Annual Memorial Day Workout called ” Murph”. This workout is consider one of the first Hero Workouts in CrossFit, and it is a great way to honor those who have made the ultimate sacrifice to protect us and serve us during their time in the military. Click HERE to learn more information.

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4. Vagabond Circuit Training Class Starts on Sunday, June 2nd @ 8:30 am:
To reserve spot today, contact Kevin for more information on this moderate intense, high volume class based on Bodyweight + Accessory Movements that allows you to work thru multiple workouts in a moderate intense environment, which is great for weight loss, sweating, and eliciting the dose response we are looking for thru building the aerobic/cardio system. Spots are limited to 15 people in total for the class. Contact us today for more information to reserve spot!

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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3-5 Minutes of the following:
Coach Option Warm-Up
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5 Minutes of the following:
Assault Bike x 20 seconds
KBS Russian x 10 reps
Goblet Squats x 10 reps
Jump Rope x 20 seconds

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II. Phases Strength + Conditioning:

A. Lifestyle Phase

Upper Body Press Horizontal + Upper Body Push/Upper Body Pull + Conditioning

A. Traditional Deadlift, 5 sets of 1 rep, rest as needed between sets.

We did 6 sets of 2 reps on May 2nd+ 5 Sets of 3 reps on April 18th.

B1. KB Russian Swing, 15 reps x 3 sets, rest 45 seconds.

B2. Plank Holds, 30 seconds, rest 10 seconds, 30 seconds x 3 sets, rest 45 seconds.

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C. Conditioning of the following:

18 Minutes of the following:

12/8 Cal Assault Bike

12 DB Thrusters(12 DB Bench Press Sub if Overhead Position is an Issue)

8/6 Cal Assault Bike

12 Box Step-Ups(6/each leg)

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B. Fitness Phase

Lower Body/Core/Lower Body/Core + Conditioning

A. Barbell RDL, 8 reps @ moderate weight x 3 sets, rest as needed between sets.

B1. Tall Kneeling Pallof Press, 8 reps/each way x 3 sets, rest 30 seconds.

B2. Double Leg Glute Bridge, 15 reps @ 2 second pause top x 3 sets, rest 30 seconds.

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C. Conditioning of the following:

18 Minutes of the following:

15/10 Cal Row

12 Burpees

10/8 Cal Row

12 Walking Lunges(6/each leg + You can go weighted with these if you want by holding DB each hand, if you like to scale up to this option.)

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