“Wednesday 4.10.2019 + Vagabond Annual Easter Egg Hunt The Saturday @ 10:30 am @ Flynn Family Farm”

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

1. Vagabond Next Beginners Class on April 15th, 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 Ladies Night Out on Saturday, May 4th @ 7:00 pm:
Join us for a ladies night in at Vagabond CrossFit on May 4th at 7:00PM! Wine tasting is a fun way to learn about wine while enjoying the great company of friends in a private setting; sipping inside of a gym takes it to the next level! Tim Paulus, a VBC member, Culinary Institute of America graduate, and Wine Buyer for a gourmet grocer on the South Shore, will hang out at Vagabond with a selection of 8 wines to sip, savor, and enjoy along with personalized tasting notes. For 90 minutes, he will cover everything from tasting tips, wine facts, food pairing ideas and anything else VBC members may be interested in regarding the wine industry. Don’t miss out on this fun night whether you’re a wine novice or a cork dork – everyone will feel welcome!

You must pay and sign up in advance. Please join this event but note that your spot is guaranteed only with payment:
$20 fee on account charge

3. Vagabond Easter Egg Hunt on Saturday, April 13th @ 1030 am at Flynn Family Farm:

We will be having our Annual Vagabond Easter Egg Hunt on Saturday, April 13th @ 10:30 am at the Flynn Family Farm. All families, children, older kids, and everyone is invited to take part in this great event, and it will be our first time at the Flynn Family Farm at 492 Bay Road in Easton. Looking forward to a great time, and do not forget to save the date!

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 Choice
3 Sets of the following:
20 Seconds of Burpees
Rest 10 Seconds
20 Seconds of Airdyne/Row
Rest 10 Seconds
20 Seconds of Goblet Squats
Rest 10 Seconds


II. Phases Strength + Conditioning:

A. Lifestyle Phase

PC/Upper Body/Core + Conditioning

A. DB Bench Press(Feet Up on Bench), 5 reps x 5 sets, rest 1 minute between sets.

Last time we did DB Bench Press Feet on Bench: February 27th for 6 reps

B1. Tall Kneeling Double Arm KB or DB Press, 8 reps x 3 sets, rest 45 seconds.

B2. Seated Cable Pull-Down, 10 reps/each arm x 3 sets, rest 45 seconds.



C. Conditioning Piece of the following:

10 Sets of the following:

1 Minute on/1 Minute off of the following:

5 Cal Assault Bike

5 No Push-Up Burpees

Start where you left off.


B. Fitness Phase

A. Power Snatch, work to a heavy single for the day, 10 minute time limit.

Last Time 1RM Tested: November 29th, 2018 or October 12th, 2018

B1. KB Rotational Row, 5 reps heavy/each arm x 3 sets, rest 30 seconds.

B2. DB Single Arm Bench Press, 5 reps/each arm heavy x 3 sets, rest 30 seconds.

We did on March 27th for 5 reps db bench press single arm.



C. Conditioning Piece of the following:

10 Sets of the following:

1 Minutes on/1 Minute off of the following:

5 Cal Row or 25 Double Unders(35 Single Unders)

5 Hang Power Snatch @ 75/45 lbs

Switch off every other set, so set 1 you will do 5 cal row, 2ndset you will do jump rope, so you should do 5 sets of row and 5 sets of jump rope, and DO NOT START WHERE YOU LEFT OFF.*


C. Competition Phase

Snatch + Clean and Jerk + OHS + Pull + Press/Core + Conditioning

A. Power Snatch + Overhead Squat, 60%( 3+3), 65%(3+3), 70%(3+3) x 2 sets, rest as needed.

24 reps

B. Power Clean + Push Jerk, 60%(3+3), 65%(3+3), 70%(3+3) x 2 sets, rest as needed.

24 reps

C. Strict Press, 2 reps x 5 sets, rest as needed.

Week 5

We will be building each week for the next 4-6 weeks.

D. Barbell Good Morning, 8 reps x 3 sets, rest as needed.

24 reps-Same as last week but go up in weight if can

E1. Close Grip Bench Press, 6 reps x 3 sets, rest 1 minute between sets.


E2. Tall Kneeling Pallof Press, 8 reps/each way x 4 sets, rest 1 minute between sets.


F. 3 Minute Bike Test: Total Cals

Last Time Tested: December 21st, 2018


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