"Friday 11.8.2019 + CrossFit Open 20.5 Released: Choose from the 3 Options + Happy Veterans Day to our Military Personnel"
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. Vagabond Kettlebell Speciality Class on Sunday, November 17th @ 10:00 am
CLICK BELOW TO REGISTER TODAY!
The Kettlebell Swing is the foundation of effective Kettlebell training, and comes with a wide range of benefits. In this class we will work on refining your technique and efficiently improve your training.
What you will learn: Cost of Class is $25.
- Kettlebell safety
- Power breathing
- Swing – starting from the Deadlift moving to Two-Arm Swing then One-Arm Swing
- Troubleshooting drills along with progressions and regressions of the swing
We will then take what you learned and finish up with a group workout!
3. Vagabond Annual Food Drive on Saturday, November 23rd @ 9:00 am:
We’ll be collecting donations all month long next month to directly benefit the Easton Food Pantry- please give big and rsvp here for the workout on 11/23!
We will be collecting canned goods all month long in November and will top it off with our annual workout! Please consider donating and joining in on 11/23.
Here’s a list of the items most in need:
Cereal, Pasta, Pasta Sauce, Soup, Baked Beans, Canned Vegetables, Canned Fruit, Tuna or other canned meat/fish, Peanut Butter & Jelly and, of course, Money or grocery gift cards!
Lifestyle + Fitness Phase Option Workouts During Class Times
I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
3-5 Minutes of the following:
Coach Option Warm-Up
5 Minutes of the following:
Assault Bike x 20 seconds
KBS Russian x 10 reps
Goblet Squats x 10 reps
Jump Rope x 20 seconds
HAPPY VETERANS DAY TO ALL OUR VAGABOND MILITARY PERSONNEL
II. Lifestyle, Fitness and Competition Phase
CrossFit Open RX Option Workout
20 Minute Cap
40 Muscle Ups
80 Cal Row
120 Wall Balls @ 20/14 lbs to 10 ft/9 ft
CrossFit Open Scaled Option Workout
20 Minute Cap
40 Chin Over Bar Pull-Ups
80 Cal Row
120 Wall Ball Shots 14/10 lbs to 10 ft/9 ft
VB WAY Workout
20 Minutes on the Clock of the following:
8 Pull-Ups Kipping(8 TRX Row)
12 Cal Row
16 Wall Balls or Goblet Squats
24 Double Unders(30 Single Unders)
Post Comments to Group Page.