“Wednesday 7.4.2018 + 9:00 am Team Workout + Happy 4th of July”

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

Schedule for the 4th of July Week:

Wednesday, July 4th, 2018: 9:00 am Team Workout Only

*All Other Days are Regular Scheduled Classes*

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1. Vagabond Next Beginners Class on July 9th, 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.

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2. Vagabond Annual Summer Party on Saturday, July 28th @ 3:00 pm to Whenever It Ends:
S A V E the D A T E for our annual summer BBQ and pool party at the Flynn’s on Saturday August 5th! We’ll have food, yard games, swimming and fun for the whole family! Come kick back, relax and enjoy our awesome group! Thanks to the Flynn’s for hosting again this year- renovationson their gorgeous house will be done just in time! If you’ve never stopped by the farm’s nursery, be sure to when they open on Mother’s Day- it’s amazing!! Save the date for now, Vagabonds!

3. 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:
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.

I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
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3-5 minutes of dynamic prep movement:
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3-5 minutes of the following:
airdyne 20 seconds
5 goblet squats
row 20 seconds
5 push-ups or knee push-ups

II. Phases Strength and Conditioning:
A. Lifestyle Phase
Holiday Workout: Independence Team Workout
AMRAP 35 Minutes of the following:
Run 100 Meters or Row 125 Meters
10 Russian KBS
10 Goblet Squats
Run 100 Meters or Row 125 Meters
5 Burpees
Partner 1 will complete Round 1, then Partner 2 will complete Round 2, and continue this fashion until the 35 minutes is complete.

B. Fitness Phase
Holiday Day Workout: Independence Team Workout
AMRAP 35 Minutes of the following:
Run 100 Meters or Row 125 Meters
8 Power Cleans @ 135/95, 115/75 lbs, 95/65 lbs
5 Front Squats @ above weight
Run 100 Meters or Row 125 Meters
5 Bar Facing Burpees
Partner 1 will complete Round 1, then Partner 2 will complete Round 2, and continue this fashion for 35 minutes has expired.

C. Competition Phase
Holiday Day Workout: Independence Team Workout
AMRAP 35 Minutes of the following:
Run 100 Meters or Row 125 Meters
8 Power Cleans @ 135/95, 115/75 lbs
5 Front Squats @ above weight
Run 100 Meters or Row 125 Meters
5 Bar Facing Burpees
Partner 1 will complete Round 1, then Partner 2 will complete Round 2, and continue this fashion for 35 minutes has expired.

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