“Wednesday 9.11.2019 + Never Forget 9/11”

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

We will have 20 seconds of silence before each class time on Wednesday, September 11th to remember those who lost their lives on this Horrific Day in United States History. The 20 seconds stands for the 9 + 11.


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.


I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
3-5 minutes of coach led warm up
3 Sets of the following of Coach Run Warm-Up:
30 Seconds of Front Lean Rest
Rest 10 Seconds
30 Seconds of Airdyne
Rest 10 Seconds
5 indian push ups(focus on t-spine opening)
Rest 10 Seconds


II. Phases Strength + Conditioning:

A. Lifestyle Phase

Posterior Bending + PC/Core + Conditioning

A. Sumo Deadlift, 6 sets of 2 reps, rest 1 minute between sets.

We did sets of 3 reps on August 28th.

B1. Double Leg Glute Bridge, 12 reps x 3 sets, rest 30 seconds.

Make sure to use your Glutes to lift the Pelvis.

B2. Single Leg Walking Lunges, 5 reps/each side x 3 sets, rest 45 seconds.


C. Conditioning of the following:

5 Sets of the following @ Moderate Effort of:

45 Second Cal Row

Rest 15 Seconds

30 Second No Push-Up Burpees

Rest 15 Seconds

45 Second Plank Hold

Rest 30 Seconds

Total Time: 15 Minutes


B. Fitness Phase

Lower Body + Single Leg/Core + Conditioning

A. High Bar Back Squats, 5 sets of 3 reps, rest as needed between sets.

Last Time Tested 1RM: 12/3/2018 or 10/17/2018

Week 2 of Back Squats

B1. Single Leg Lateral Squat(Hold KB or DB in Goblet Position), 6 reps/each leg x 3 sets, rest 45 seconds.

B2. KB Farmer’s Walk, 45 seconds total time x 3 sets, rest 45 seconds.


C. Conditioning of the following:

5 Sets of the following @ Moderate Effort of:

45 Second Cal Assault Bike

Rest 15 Seconds

30 Second Burpees

Rest 15 Seconds

45 Second Jump Rope-Single or Double Unders

Rest 30 Seconds

Total Time: 15 Minutes


C. Competition Phase

Squat + Snatch + Clean and Jerk + Gymnastics Focus + Conditioning

A. Low Bark Back Squat, 4 sets of 3 reps @ 85%, rest as needed between sets.

B. Clean and Jerk, 85%, 1.1. x 5 sets, rest as needed between sets.

C. Snatch, 60% Cluster Sets, x 3 sets, rest 1 minute between sets.

D. Strict Handstand Push-Up Complex of the following:

Every 3 Minutes for 15 Minutes complete the following of:

6 Strict Depth Handstand Push-Ups-Athlete chooses height

50 Double Unders

5 Heavy Power Cleans @ 205/145 lbs 185/125 lbs

If takes you 2 minutes, then rest 1 minute, and should complete 5 sets total.


Banded Accessory Work of the following for that Pump of:

E1. Banded Pull-Aparts, 25 reps x 4 sets, rest 15 seconds.

E2. Banded Push-Downs, 25 reps x 4 sets, rest 15 seconds.

E3. Standing Pallof Press, 8 reps/each way x 4 sets, rest 60 seconds.

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