*Vagabond Easter Egg Hunt on Saturday, April 4th @ 1 pm* Please join us for what will hopefully be a sunny Spring day of fun at the annual Vagabond Easter Egg Hunt that’s taking place this Saturday April 4th at 1PM. This is open to all Vagabonds…
Vagabond CrossFit Beginners Class Starts Monday, April 20th, 2014. Contact us for more information and to sign up. These sell out fast, so get in contact as soon as possible to reserve your spot today.* On Ramp is a prerequisite and will prepare you…
*Vagabond Night-Out on Saturday, April 4th for End of the Open Celebration* Be sure to come out and celebrate the end of the Open on 4/4 at The Blackthorne Tavern on rt. 138 at 8PM. We’ll be taking over the bar area and doing the…
Week 28 of Training: Day 1: A. Negative Pull Ups Supinated @ 40×1, 2-3 repetitions x 5 sets, rest 1:30 B1. DB Strict Press @ 30×1, 6-8 repetitions x 3 sets, rest 1:30 B2. DB Zotman Curls @ 30×1, 4-6 repetitions x 3 sets,…
*Vagabond Schedule for this Weekend of March 29th* 1. Sunday, March 29th, 2015: 8:30 Vagabond Core Class 2. Sunday, March 29th, 2015: 9:00 am to 11:00 am Open Gym 3. Sunday, March 29th, 2015: Make-Up Schedule for 15.5 Open Workout I. Dynamic and Mobility Prep Warm-Up: 3…
Workout 15.5 Variations Rx’d (Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54) 27-21-15-9 reps for time of: Row (calories) Thrusters Men use 95 lb. Women use 65 lb. Scaled (Scaled…
Vagabond CrossFit Beginners Class Starts Monday, March 30th, 2014. Contact us for more information and to sign up. These sell out fast, so get in contact as soon as possible to reserve your spot today.* On Ramp is a prerequisite and will prepare you…
*Vagabond Schedule for this Weekend of March 28th + March 29th* 1. Saturday, March 28th, 2015: 9:00 am to 11:00 am Heat Schedule for 15.5 Open Workout 2. Sunday, March 29th, 2015: 8:30 Vagabond Core Class 3. Sunday, March 29th, 2015: 9:00 am to 11:00 am Open…
*Vagabond Regular 735 pm Class on Wednesday, March 25th* I. Dynamic and Mobility Prep Warm-Up: Lifestyle + Fitness Phase Prep 3 minutes of zone 1 work + 3-5 minutes of Review of Push Press + Push Jerk for all Phases in Group + 3-5…
Training, Recovery, And The Importance of Sleep by Mike Kesthley An element of recovery that most folks will under-estimate is SLEEP. An athlete can have everything dialed: nutrition, training, preWO/PWO intake, but if sleep is not there, all progress is halted, and recovery suffers. …