“Tuesday 9.3.2019”

Categories: Blog



1. Vagabond One on One Assessment Start Up Classes: Start Whenever You Like, Contact us @ [email protected] or 508 930 8734:
We offer our Beginners One on One Program, which is mandatory before entering the group class or personalized training and will be directed through a well organized and efficient program. The duration of the Beginners Class Program is 5 ONE on ONE 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 personalized approach setting.
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:
Ordering instructions and FAQs can be found here:
Please use the gym zip code 02375 when building your account.


3. Vagabond Fall Circuit Training Class Starts on Sunday, September 8th @ 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. Vagabond Throwdown Competition with CrossFit First Down of Mansfield on Saturday, September 28th
SAVE the DATE for the annual member THROWDOWN! This year we are holding this members-only competition at Vagabond for Vagabond Members and CrossFit First Down of Mansfield from 9AM-3PM on Sept. 28th- registration is live! This is always a great day at Vagabond and is open to all fitness levels for RX or Scaled. 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 divisions 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!




5. Dr. Andrew Millet’s Low Back Health Seminar on Saturday, October 5th @ 1030 am @ Vagabond CrossFit, sign up at Facebook Event Page:

The Bulletproof Your Low Back seminar is a way for athletes and active individuals to take an active role in working on their mobility, stability, and strength through various exercises, movements, etc. to help put themselves in the best position to avoid low back pain with training and lifting.

Cost of seminar is $25 and can pay thru Vagabond System.

Bio on Presenter:
Andrew Millett MSPT, SFMA, CSCS is a sports orthopedic physical therapist with a background in Strength and Conditioning. He is the owner of Move Strong Physical Therapy, LLC. His practice uses a combination of manual therapy (dry needling, soft tissue mobilization, etc.), exercise, and strength training to help athletes of all ages and abilities move and feel better. He has worked with athletes ranging from middle school age up to the professional and Olympic ranks.


Last Week to Sign up!

I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
3-5 minutes of coach option
3 Sets of the following of Coach Run Warm-Up:
15 Seconds of Banded Pull Aparts
Rest 15 Seconds
30 Seconds of Airdyne
Rest 15 Seconds
15 Seconds of Goblet Squats
Rest 15 Seconds


II. Phases Strength + Conditioning:

A. Lifestyle Phase

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

A. Strict Press, 6 sets of 2 reps, rest 1 minute between sets.

Strict Press 1RM Data: 5.20/2019

B1. Tall Kneeling Double Arm KB Press, 10-12 reps x 2 sets, rest 30 seconds.

B2. Standing Cable Row Single Arm, 12-15 reps/each arm x 2 sets, rest 30 seconds.


C. Conditioning of the following:

3 Sets of the following:

6 Minutes of the following @ Hard Effort of:

5 Cal Row

10 DB Push Press or Floor Press

100 Meter Run

20 Second Plank Hold

Rest 2 Minutes Between sets by going moderate on bike, row, ski erg, or walk


B. Fitness Phase

Upper Body Press Horizontal or Vertical(Every Other Week)+ Upper Body Push/Upper Body Pull + Conditioning

A1. DB Bench Press Heavy, 8-10 reps x 3 sets, rest 45 seconds.

A2. Tricep Rope Push-Down, 10-12 reps x 3 sets, rest, 45 seconds.

A3. Standing Cable Row, 10 reps/each way x 3 sets, rest 45 seconds.

A4. TRX or Ring Rows, 10-12 reps x 3 sets, rest 90 seconds.


B. Conditioning of the following:

3 Sets of the following:

6 Minutes of the following @ Hard Effort of:

5 Cal Assault Bike

10 Russian KBS

100 Meter Run

20 Second Front Lean Rest Hold

Rest 2 Minutes Between sets by going moderate on bike, row, ski erg, or walk


C. Competition Phase

Conditioning Sets Competition Setting-Deload Day

A. Overhead Squat, work to a 1 rep max if you are feeling good for the day.

B. Power Clean, 6 sets of 1.1 cluster sets, 80% of 1RM, rest as needed between sets.

C. Strict Press, 8 sets of 1 rep @ 90% of 1rm, rest as needed between sets.

D1. DB Floor Press Heavy, 5 reps x 3 sets, rest 45 seconds.

Go up in weight from August 20th, we did 6-8 reps

D2. DB Traditional Curls, 10-12 reps x 3 sets, rest 45 seconds.

D3. Barbell Row, 6-8 reps x 3 sets, rest 45 seconds.

D4. Split Stance Low Cable Row Single Arm, 8 reps/each arm x 3 sets, rest 45 seconds.


E. Long Set Aerobic Conditioning of:

12 Sets of the following:

1 Minute of the following:

6 Hang Power Snatch @ 115/80 lbs

Remaining time calories on Assault Bike

Rest 1 minute between sets

Score is total cals on assault bike

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