“Wednesday 5.15.2019”

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.

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 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.

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 Burpees
Rest 15 Seconds
30 Seconds of Airdyne
Rest 15 Seconds
15 Seconds of Plank Holds
Rest 15 Seconds


II. Phases Strength + Conditioning:

A. Lifestyle Phase

PC/Upper Body/Core + Conditioning

A1. DB Floor Press, 10-12 reps x 3 sets, rest 60 seconds.

A2. Banded Push-Downs, 20 reps x 3 sets, rest 60 seconds.

A3. Single Arm KB Row, 8 reps/each arm x 3 sets, rest 60 seconds,

A4.Banded Pull-Aparts, 20 reps x 3 sets, rest 60 seconds.


B. Conditioning Piece of the following:

3 Sets of the following @ Moderate Effort, Sustainable Pace of:

7 Minutes on the Clock of the following:

12/10 Cal Row

8 No Push-Up Burpees

100 Meter Run

Rest 2 Minutes between sets


B. Fitness Phase

Upper Body Pull + Upper Body Push/Upper Body Pull + Conditioning

A. Power Clean Cluster, 85%, 1 rep x 5 sets, rest as needed between sets.

Last Time 1RM Tested: December 6th, 2018 or October 18, 2018

B1. Back Extensions, 10-12 reps x 2 sets, rest 30 seconds.

B2. Russian KBS Heavy, 20 reps x 2 sets, rest 60 seconds.


C. Conditioning Piece of the following:

3 Sets of the following @ Moderate Effort, Sustainable Pace of:

7 Minutes on the Clock of the following:

200 Meter Run(Sub 250 Meter Row)

10 DB Snatch Alternate(5/each arm)

20 Second KB or DB Farmer’s Hold

Rest 2 Minutes between sets


C. Competition Phase

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

A. High Bar Back Squat, 5 sets of 3 reps @ 50-60% of your best 1RM, rest as need between sets.

B. Hip Thrusts, 5 reps x 4 sets, rest as needed between sets.

C1. KB Front Rack Walk, 45 seconds x 4 sets, rest 60 seconds.

C2. Strict Pronated McGill Pull-Up Cluster, x 4 sets, rest 90 seconds.


D1. Tall Kneeling Pallof Press, 8 reps/each way x 3 sets, rest 60 seconds.

D2. Single Leg DB Split Squats @ 20% or more of bodyweight in each hand with DB, 6 reps/each leg x 3 sets, rest 60 seconds.


E. Complete the following of:

2 Sets of the following:

12 Minutes on the Clock:

20/15 Cal Row

40 Double Unders

20 Second L-Sit Hold Total(Rings or Parallet-Your Choice)

200 Meter Run

Rest 6 Minutes on Assault Bike @ Easy Pace

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