“Wednesday 5.9.2018 + VBC Mother’s Day Workout this Sunday @ 9:00 am”

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

1. Vagabond Next Beginners Class on May 14th, 2018:
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 Mother Day Workout on Sunday, May 13th, 2018 @ 9:00 am:
This will be our 4th year running this Annual Mother’s Day Workout for the Susan G Komen Fundraiser. All proceeds with T-Shirt and Tank-Top Sales will go towards donation for Vagabond Friend and Member, Robin Johnson Taylor, who is a 2 time survivor from breast cancer. Come 9 am on Mother’s Day Workout and take part in a great cause and suggested donation for those who do not get t-shirts, can be $20 if you want to donate that day!

3. Vagabond Ladies Night Out on Saturday, May 19th @ 7:30 pm:
Join us for a ladies night in at Vagabond CrossFit on May 19th at 7:30PM! 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:
$15 cash in advance or account charge

4. 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.


5. Kettlebell Kitchen At Vagabond:
We are excited to announce our new 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:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
3-5 minutes of dynamic prep movement:
Coach Option
3-5 minutes of the following:
airdyne 20 seconds
5 indian push ups
100 meter run
5 goblet squats

II. Phases Strength and Conditioning:
A. Lifestyle Phase
Posterior Bending/Core/PC /Core+ Conditioning
A1. Pull Thrus or Banded Pull Thrus, 15 reps x 3 sets, rest 45 seconds between sets.
If people want to sub this movement, they may do 15 reps of Russian KBS
A2. Front Lean Rest Hold(Push-Up Position), 30 seconds, rest 5 seconds, 30 seconds x 3 sets, rest 45 seconds between sets.
Focus on Breathing, inhale thru nose, exhale thru mouth at a slow rate like blowing into a balloon.
A3. Banded Leg Curls, 20 reps x 3 sets, rest 45 seconds between sets.
C. Complete the following of:
20-15-10-5 of the following:
Cal Assault Bike(Women-16-12-8-4)
Box Jumps or Step-Ups
Rest 5 Minutes
20-15-10-5 of the following:
Cal Assault Bike(Women-16-12-8-4)
Goblet Squats or Wall Balls

B. Fitness Phase
Posterior Bending/Core /PC/Core+ Conditioning
A1. Snatch Grip Deadlift(+ 2 reps) + Snatch Grip Pull( + 2 reps) x 3 sets, rest 1 minute between sets.
A2. Weighted Plank Holds, 25 seconds, rest 10 seconds, 25 seconds x 3 sets, rest 1 minute between sets.
A3. Banded Leg Curls, 20 reps x 3 sets, rest 1 minute between sets.
B. Complete the following of:
25-20-15-10 of the following:
Cal Row
Rest 5 Minutes
10-15-20-25 of the following:
Cal Row

C. Competition Phase
Upper Body Press/Core + Oly Snatch + Upper Body Press/Upper Body Pull + Conditioning
A. Regular Grip Bench Press, 5 sets of 3 reps, 80% of best regular grip bench press, 2 second hold in bottom, rest as needed between sets.
B. Snatch Balance, 1 rep x 8 sets, rest as needed between sets.
Choose weight that is going to be under 90% of your best snatch mac
C1. Weighted Sit-Ups, 20 reps 3 sets, rest 45 seconds.
C2. Strict Handstand Push-Up Clusters, 3.3.3 x 3 sets, rest 90 seconds.
You can increase height on HSPU.
D1. KB Half Kneeling Single Arm Press, 8 reps/each arm x 3 sets, rest 30 seconds.
D2. DB Zotman Curls, 10-12 reps @ 3 second lowering phase x 3 sets, rest 30 seconds.
E. Complete the following of:
AMRAP 18 Minutes of the following:
15/10 Cal Assault Bike
2 Rope Climbs
15 Box Jumps
200 Meter Run
15 Overhead Squats @ 115/80 lbs

Post Comments to Group Page.

Leave a Reply