"Friday 10.4.2019"

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. 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.



4. Vagabond Fourth Annual Patrick Padgett Memorial Workout on Saturday, October 19th @ 9:00 am:
Save the date for a very special memorial work out in Pat’s honor and memory.
We will be running heats from 9:00 am to 11:00 am, and will be performing the PR for Pat Workout, scaling options will be there for everyone. You can donate $20 dollars at the front door for Patrick’s family choosing for charity/donation.
Do this workout in honor of a great friend and person, but also to show your love and support for those struggling with some form of cancer everyday.
“So do me the honor of living your life like you really mean it. Go out and conquer your goals, do things that you’re a little scared of, make awesome memories that give you cool stories to tell, and love, love as much as possible, freely and genuinely. Love people, love activities, love scenes and ideas, and material things, and songs, and just love as much as you can. Enjoy your life you only get one, and value your time, you never know how much of it you really have.”
5. Vagabond Trunk or Treat on Sunday, October 27th, 2019 @ 12:00 pm:
Bring the kids down after your workout on Sunday 10/27 at 12:00 PM in their costumes for trunk-or-treating in the parking lot! We need a hand full of Vagabond vehicle volunteers to pull this off- decorate your car as much or as little as you want and bring candy or treats to hand out to the kids–who’s in?? Join this event if you can make it with your kids and comment below if you want to volunteer your time and trunk to the fun!
6. Vagabond Costume Contest for Halloween on Thursday, October 31st for all Classes:
On Thursday, October 31st we encourage all Vagabonds to take part in wearing any type of costume during their time in Vagabond that day. Bring your best costume to class, and at the end of the night, there will be named a winner, and they will receive a free month membership for their costume and participation! Bring your best costumes to class all day!

Sarah + Allen

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 focusing on opening up shoulder, can try banded shoulder stretch or any shoulder opener drills.
3 Sets of the following of Coach Run Warm-Up:
15 Seconds of Front Lean Rest
Rest 10 Seconds
30 Seconds of Airdyne
Rest 10 Seconds
15 Seconds of Goblet Squats
Rest 10 Seconds


II. Phases Strength + Conditioning:

A. Lifestyle Phase

Upper Body Push/Upper Body Push/Curl Variation/Core + Conditioning

A1. DB Bench Press, 5 reps heavy x 3 sets, rest 45 seconds.

Week 5 of DB Bench Press + Last Week was Week 4 of DB Floor Press

A2. Flexed TRX Hangs, 3-8 seconds, rest 10 seconds, 3-8 seconds, rest 10 seconds, 3-8 seconds x 3 sets, rest 45 seconds.

If that is an issue, then perform 8-10 reps of Lat Pull-Downs insetad.

Perform these again-we did same time domain and sets as last week

Week 2 of Week 4 of Flexed Arm Hangs

A3. DB Standing Zotman Curls, 10-12 reps x 3 sets, rest 45 seconds.


B. Conditioning of the following:

4 Sets of the following:

4 Minutes @ moderate effort of:

5 DB Push Press

6 Cal Assault Bike

10 Walking Lunges(5/each side)

20 Jump Rope Singles

Rest 1 minute between sets

Start where you left off


B. Fitness Phase

Upper Body Pull/Core/Upper Body Pull/Upper Body/PC + Conditioning

A1. Standing Single Arm Cable Row, 8-10 reps/each arm x 3 sets, rest 45 seconds.

A2. DB Standing Zotman Curls, 10-12 reps x 3 sets, rest 45 seconds.

A3. Barbell Row, 6-8 reps x 3 sets, rest 45 seconds.


B. Conditioning of the following:

Conditioning of the following:

4 Sets of the following:

4 Minutes @ moderate effort of:

5 DB Bench Press

8 Cal Row

5 Box Jumps Step-Down

5 Goblet Squats or Wall Balls

Rest 1 minute between sets

Start where you left off


C. Competition Phase

Squat Base + Snatch + Clean and Jerk + PC/Core/Upper Body + Run Conditioning

A. Hang Power Snatch, 5 sets of 3 reps, do not let go of barbell, hold on for 3 reps, do not do touch n go, reset grip each time, rest as needed between sets.

B. Push Press Cluster Mod Load, 70%, x 4 sets, rest as needed.

C. Reverse Hyper, 20 reps mod @ 20-30% of best back squat x 3 sets, rest as needed.

D1. Single Leg Walking Lunges, 5 reps/each leg x 3 sets, rest 15 seconds.

D2. Chest to Bar Pull-Ups, 15-20 unbroken x 3 sets, rest 15 seconds.

D3. Russian KBS @ 88/53 lbs, 20 reps x 3 sets, rest 15 seconds.

D4. Goblet Squat @ 70/44lbs, 15 reps x 3 sets, rest 90 seconds or more.


E. 500 Meter Row Sprint Time Trial-Just one time, have fun!

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